Adarq.org

Sport Specific Training Discussion => 800m+ Running and/or Conditioning => Topic started by: adarqui on January 04, 2016, 11:13:52 pm

Title: Runners to learn from
Post by: adarqui on January 04, 2016, 11:13:52 pm
soo.. anyone know of any training journals, online tracking of workouts etc, of some TOP runners?
Title: Re: Runners to learn from
Post by: adarqui on January 04, 2016, 11:17:47 pm
for example, Michael Knack:

https://www.endomondo.com/profile/13389154

for example, his stats at the time of this post:

Quote
Running
12-minute test: 2.66 mi
One hour: 11 mi
1 km: 2m:42s
1 mile: 4m:24s
3 km: 8m:19s
3 miles: 13m:36s
5 km: 14m:05s
10 km: 32m:29s
Half marathon: 1h:11m:38s
Marathon: 2h:33m:50s

^^ pretty beast.


and you can see all of his workouts here:

https://www.endomondo.com/users/13389154/workouts/latest


that's good stuff.. need more people like that, with different specialties

pc
Title: Re: Runners to learn from
Post by: seifullaah73 on January 05, 2016, 08:27:05 am
I don't know if this is what you are looking for.

Jason fitzgerald's training journal
http://strengthrunning.com/category/training-journals/

pc
Title: Re: Runners to learn from
Post by: LBSS on January 05, 2016, 10:54:52 am
are you looking for really good but subelite people like that dude? or elites, too? and normals?
Title: Re: Runners to learn from
Post by: adarqui on January 05, 2016, 02:04:37 pm
are you looking for really good but subelite people like that dude? or elites, too? and normals?

sub-elites and elites

pc!
Title: Re: Runners to learn from
Post by: adarqui on January 11, 2016, 08:25:26 am
endomondo has some "fast challenges" so, can see how "speed runners" are training (generally) based on the rankings.

this one is just for January:

https://www.endomondo.com/challenges/26354730
Title: Re: Runners to learn from
Post by: adarqui on February 01, 2016, 04:19:53 pm
fast:

https://www.endomondo.com/profile/24776986


example, interval workout:

https://www.endomondo.com/users/24776986/workouts/663958624
Title: Re: Runners to learn from
Post by: adarqui on February 06, 2016, 12:15:28 pm
Siyavuya Mthimkhulu Thomas


fast:

https://www.endomondo.com/profile/9360082


track workout:

https://www.endomondo.com/users/9360082/workouts/667138404


13:50's 5k:
- https://www.endomondo.com/users/9360082/workouts/705837818
Title: Re: Runners to learn from
Post by: adarqui on September 03, 2016, 02:17:47 pm
dno if she has an endomondo/strava etc, but man she's pretty beast:

http://arkansasrunnermom.com/wordpress/races-prs

runner mom.

Quote
Personal Records
Marathon- 2:58:25 (6:49 pace) 10/15
Half Marathon- 1:23:50 (6:24 pace) 12/13
15 K- 58:31 (6:14 pace) 2/16
10 K- 38:08 (6:10 pace) 5/14
5 K- 17:52 (5:46 pace) 7/13
2 mile- 11:34 (5:45 pace) 3/16
1 mile- 5:17 6/13

https://www.athlinks.com/athletes/126679371
Title: Re: Runners to learn from
Post by: adarqui on September 06, 2016, 02:34:52 pm
you can find some university XC teams on strava, for example:

https://www.strava.com/clubs/NSUSharks

https://www.strava.com/athletes/11126805
Title: Re: Runners to learn from
Post by: LBSS on September 06, 2016, 02:39:32 pm
lol florida is flat as shit.
Title: Re: Runners to learn from
Post by: adarqui on September 06, 2016, 03:54:57 pm
lol florida is flat as shit.

yup

for the path I ran today, I go up this like 1 foot elevation on the sidewalk & I dread it .. feels like a hill to me. that's how flat Florida is.. lmao
Title: Re: Runners to learn from
Post by: adarqui on September 11, 2016, 03:27:13 pm
https://www.strava.com/pros

https://www.strava.com/pros/alemoncello

damn.
Title: Re: Runners to learn from
Post by: adarqui on October 01, 2016, 09:41:31 pm
not necessarily to learn from, but, finally an ELITE who responds to comments on social media etc..

Brenda Martinez

?taken-by=bmartrun

www.instagram.com/bmartrun
Title: Re: Runners to learn from
Post by: adarqui on October 01, 2016, 09:43:51 pm
Josh Panasuk .. 4:08 mile. fastest 1-mile time i've seen on strava so far.

https://www.strava.com/athletes/12341637

https://www.strava.com/activities/642227477/overview
Title: Re: Runners to learn from
Post by: adarqui on October 12, 2016, 02:17:25 pm
dude is a BEAST

Nicolo Filippazzo

https://www.youtube.com/user/thegreatoutdoors1000

https://www.strava.com/athletes/9521000



Last 4 Weeks      
Avg Distance / Week   124.5 mi   48.6 mi
Avg Time / Week   14h 53m   8h 37m
Avg Runs / Week   13   22
All-Time PRs      
1500 meters   4:05   —
1 mile   4:22   —
3000 meters   8:17   —
2 miles   8:50   —
5k   13:59   —
10k   29:09   —
Half-Marathon   1:05:54   —
Marathon   2:23:30   —
50 miles   6:30:00   —
Estimated Best Efforts
1k   2:49   3:13
1 mile   4:22   5:26
5k   14:39   19:11
10k   29:35   42:47
Half-Marathon   1:05:31   1:36:13
Marathon   2:22:57   
2016      
Distance   4,558.4 mi   1,267.8 mi
Time   563h 32m   206h 47m
Elev Gain   77,625 ft   33 ft
Runs   539   464
Title: Re: Runners to learn from
Post by: adarqui on October 26, 2016, 01:43:24 pm
sage canaday .. FAST

https://www.strava.com/pros/1595767
Title: Re: Runners to learn from
Post by: adarqui on October 27, 2016, 10:02:51 am
brenda martinez instagram tidbits



bmartrun I take my recovery days seriously. I allow my body to rest for the next workout, so that I can adapt to faster paces. I sleep between 8-10 hours a night and nap between 2-3 hours a day. Rolling deep during nap time.



bmartrun @just_in_time12 NB has lots of different styles. You just need to try them out for yourself. I wear @newbalance 870 V3 for training & 800 V3 spikes for racing & RC 1600 for workouts



bmartrun 4x mile (3:00 rest) Splits: 4:58,4:58,4:54,4:55 Wore @nbrunning RC1600 #teamnb #vigilante



bmartrun Team warm up. Great day for a speed session. (8x400 meters down hill sprints)



bmartrun Workout at San Gabriel bike trail. (3x1 mile & 3x1k) Wearing the @newbalance RC 1600. What's your workout today?
- bmartrun Done with the workout. Splits were: (mile) 5:02,4:59,4:59 (1k) 3:01,2:58,2:56



bmartrun Sunday Speed Session at Mills Ave. Downhill (3x500,300,200)
- bmartrun @kristina_brown 500m (4min), 300 (3min) 200 (3:00) jog back up hill after every interval and start over 500,300,200.
- bmartrun @adriana_6482 I love racing in the RC5000. I broke them in right away. Maybe do some strides before you race in them. I race all my road miles in them.



bmartrun I love running in Big Bear Lake. Time to get my @newbalance winter gear out. Increase speed & power by doing all out up hill sprints once a week on a recovery day. #800m #1500m "photos by dizinno"



bmartrun First workout of the week. 4x1 mile repeats 3:00 min Rest 4:49,4:48,4:50,4:50 #1609m #1500m #800m #teamNB @newbalance I warmed up in the #880v3 & did my workout in the #RC1600



bmartrun 15:25 New PR #carlsbad5000 #teamNB @newbalance Wore the RC 5000



bmartrun @giulia_giorgi for speed workouts I wear the @newbalance 800v3 spikes. The first shoe in the pic. For long runs I wear 1600 racing flats and for strength intervals like mile repeats the LD 5000 spikes.



bmartrun Longest Run Ever 14 miles 6:18 avg #teamNB #freshfoam #NYCZante #Anaheim



bmartrun Recovery day with "All OUT" uphill sprints. Never neglect the speed. There needs to be a purpose to every training day. @newbalance #NYCZante #newbalanceXCsocks
- bmartrun @grassrootsathletics I did 6x100 meters. 11 miles total for the day.



bmartrun 4 mile Anaerobic Tempo 20:19 This is my fastest tempo in January. The start of my Pre Competition Phase. I've noticed ever since I started running my long runs at altitude in Big Bear Lake my lactate tolerance has increased therefore I'm able to adapt to faster paces at sea level. #levelhigh #trainlow #newbalance #teamNB #workoutwednesday #nightworkout



bmartrun Picture from 2014 Carlsbad 5000 @diegoestrada831 ran 13:31 & I ran 15:24. Can you guess who that is taking a picture of us? Coach Vigil said "In today's post-collegiate system, athletes are too coach-centered, or coaches will not let the athletes develop individuality and independence. I think this is wrong".
He has taught Diego and I to think for ourselves and always be prepared even when a coach isn't present. Diego is a perfect example that a coach doesn't need to be there to have success. He won the 2015 USA Half Marathon Championships in 1:00:51 yesterday. Go ahead and give him a follow @diegoestrada831
#vigilantes



bmartrun STRENGTH=SPEED Teammates putting in the work last night at APU Track. Thank you for having the lights on. Finished their workout at 10pm. I was already sleeping and exhausted from my long run at altitude earlier in Big Bear Lake. They had an 800 specific workout last night. It started with an all out 400 meters, as fast as they could go! @borisgump800 (46.2), @dannieguerrero (50), @dalannez (55.3) Then they took full recovery & the fun began. Learning to run with heavy legs! They race at the Sun Angel Classic this week & next week @themtsacrelays #lactatetolerance #bigbeartc #livehigh #trainlow #nightwork #theyareready



bmartrun Lactate Tolerance workout went very well for everyone! 400's at Cal Poly Pomona Track. I thought I was running slow but it was just Boris running a 46. Took us 20 minutes to start the cool down. Ready for #PreClassic Welcome to the group Santi! #BigBearTC #exhausted #hungry



bmartrun 😴🐱 Great nap before my night workout. On tap today: Mile repeats with a tag of course. #boots #rescue



bmartrun Trained in the heat today. Preparing for Beijing! Having a boy to chase helps! Thank you @santi.g9 5x1k 2:56, 2:56, 2:52, 2:51, 2:48 TAG 2x200 25.89, 26.75 #alwaysinbeta #teamNB #bigbeartc



bmartrun 330 days ago I started training for my 2015 outdoor season, October 2014. My journey took me 2,865 miles recorded. 130 hard workouts, 12 pairs of 880V3 New Balance trainers, 4 pairs of 1600 racing flats, 4 pairs of Zante Fresh Foam, 2 pairs of 5000 custom spikes & 3 pairs of 800v3 spikes. I'm exactly where I wanted to be heading into the 2015 World Championships 800 meter semifinal. Injury free & ready to peak! Watch my semifinal race tomorrow at 8:05 eastern time. #Beijing2015 #iaafworldchampionships #800m #birdsnest #TeamNB #alwaysinBeta #teamUSA #vigilante PC: @rossdettman



bmartrun My long runs are the toughest, but the most beneficial. The faster the aerobic thresholds, the faster my anaerobic tempos. Building my lactate tolerance. Dropped a 5:37 in one of my miles. Went by 17:04 @ 3 miles and knew it was going to be a good day. Always count on @borisgump800 pushing the pace. #teamNB #moneyinthebank @bigbeartc The last 2 track season's I haven't been myself during practice or racing. Thanks to @melvintann27 I'm starting to feel like I did in 2013 #BronzemedalYear Thank you Melvin!



bmartrun Today's workout was 5 x 1 mile, I love doing my workouts at the Santa Fe Dam on the roads. I tell myself if I can conquer workouts on the roads the track will be no problem. Here are my splits from today: 4:59, 4:57, 4:57, 4:55, 4:54. Mile repeats are my favorite workout because they are so challenging! As an 800 runner, I crave the strength. Post Workout Core, plyometrics, medicine ball exercises at Pomona Pitzer College.
In Coach Vigil's training philosophy;
strengthen = speed



bmartrun Winners are winners because they do what losers don't want to do. I follow Coach Vigil's plan every day, week, month because I have an unshatterable believe in him. Coach Vigil's workouts at first glance are intimidating but he always tells me to believe that adaption will occur. There hasn't been a workout I haven't been able to conquer after a few attempts. The plan is to always give it your best, even when you don't feel your best! #vigilante #portland2016 #TeamNB #alwaysinbeta PC: @michaelmerchan



bmartrun All I ever wanted really, and continue to want out of life, is to give 100 percent to whatever I'm doing and to be committed to whatever I'm doing and then let the results speak for themselves. Also to never take myself or people for granted and always be thankful and grateful to the people who helped me.
-Jackie Joyner-Kersee

Just had one of my hardest training weeks to date. It has been years in the making, but my body is now strong enough to handle it and this is the way that it will grow stronger still. I'm thankful to Coach Vigil for building me up and showing me how to get better every day. >>>>>>>Workouts for the week:<<<Mon: 10 X 400 @ 64 avg

Wed: 4 X Mile 4:57, 4:53, 4:46, 4:41

Fri: 3 mile tempo 14:59 Tag 300m 39.91



bmartrun Listen to your body. Recovery is key to improving performance and staying injury free. Thank you @melvintann27 I can't wait to return to Boston this week, I will be racing the 1500m at #NBGP on Sunday Feb 14. #teamNB #alwaysinbeta #vigilante #bostonstrong



bmartrun One of my harder workouts today 4x1600m 4:48 average with a 400m Tag in 56 #alwaysinbeta #TeamNB #whywesweat @bigbeartc #notbarefoot #FreeBoris



bmartrun Taking the easy route or even expecting it to be easier, is indicative of more problems to come your way. Learn to love the grind



bmartrun 3rd workout post Olympic Trials. I'm finally starting to feel normal again.
2 mile 9:56
Tag
200m 25.70
200m 26.18
*Weather 78 degrees, 75% humidity
Sometimes the best thing you can do is not think, not wonder, not imagine, not obsess. Just breathe and have faith that everything will workout for the best!



bmartrun Training for 2017 season has begun. 🏃🏽‍♀️💨2nd workout in the books. 2 mile tempo 5:09/5:04=10:13 You would think introductory workouts would be no sweat but Coach Vigil thinks otherwise! No secrets in Coach Vigil's training philosophy, just old fashion hard work!



bmartrun 🏃🏽‍♀️💨💨 2 mile 9:59 #ThursdayThoughts Positive thinking brings positive results, negative thinking brings negative results. The choice is yours! Woke up excited for my workout! 2 mile anaerobic tempo 5:01/4:58 = 9:59. I ran 14 secs faster than last week. I'm pumped about my next tempo. I'm moving up to 3 miles.



bmartrun "Success is striving for perfection, hard work, learning from failure, loyalty and persistence."-Colin Powell
Base training is my favorite phase because I get to train on the roads. Happy with my first aerobic threshold of the season. Avg 5:49 pace. #LongRun #teamNB #livehigh #trainlow



bmartrun We only live once so use it to the fullest. Live, love, give, make a difference and create new memories. #TeamNB
Had my first 3 mile anaerobic tempo of the 2017 training season. Here are my splits: 5:11,5:09,5:08=15:28 I'm happy with my time but not satisfied. I know I can do better!



bmartrun 8 mile aerobic tempo/Long Run (5:42 avg) My last 3 miles were in 16:39. I'm very excited for the 2017 season! 😀
"I believe in Hard work" & it has changed my life! Thank you Dr.Joe Vigil. #vigilante I don't believe in taking shortcuts! #runclean @nyrr
Title: Re: Runners to learn from
Post by: adarqui on October 31, 2016, 09:02:07 pm
3. Writing About Running: Between yourself, Paul Katam and Joey Thompson, UNCG has had a lot of success in distance running this year. Where are some good areas to run in Greensboro and what kind of training have you been doing?

Paul Chelimo: We do most of our runs at Hamilton Lakes Park, Salem Lake, Bur Mill Park and at NC A&T's Track. The kind of training that we do is tempo runs and speed work on the track twice a week, once a week long runs, then easy runs each day after a workout.



nice paul chelimo quote .. now only if i can figure out how to apply it. i've been focusing on relaxing alot during my faster paces so, maybe that's a start.





4:20 mile repeats with 60s rest

Title: Re: Runners to learn from
Post by: seifullaah73 on November 01, 2016, 10:02:15 am
Did they build the track around the little forest or did they grow the large trees in the middle area of the track. I guess it makes running in the woods more fun this way even if it is short.  :P
Title: Re: Runners to learn from
Post by: vag on November 01, 2016, 11:29:25 am
Did they build the track around the little forest or did they grow the large trees in the middle area of the track. I guess it makes running in the woods more fun this way even if it is short.  :P

http://info.runjanji.com/blog/15-most-unique-running-tracks-in-the-world

From a fast glimpse this one should be #15 , @ Nike HQ.
Title: Re: Runners to learn from
Post by: adarqui on November 01, 2016, 12:32:01 pm
Did they build the track around the little forest or did they grow the large trees in the middle area of the track. I guess it makes running in the woods more fun this way even if it is short.  :P

http://info.runjanji.com/blog/15-most-unique-running-tracks-in-the-world

From a fast glimpse this one should be #15 , @ Nike HQ.

awesome link !! hah.

and ya that's the nike oregon project's track.. it's pretty famous now, because of mo farah/galen rupp mostly.
Title: Re: Runners to learn from
Post by: adarqui on November 04, 2016, 11:06:21 am


molly huddle has lots of nice tidbits on her ig.
Title: Re: Runners to learn from
Post by: adarqui on November 04, 2016, 01:36:11 pm
this coach hudson dude posts lots of nice videos..

www.instagram.com/coach___hudson/

and alot of this dude, who is crazy fast:

Parker Stinson

Quote
Parker is a 9 time All-American and notched two 3rd place finishes in the 5K at the NCAA championships. With impressive collegiate personal bests of 7:51 in the 3K, 13:28 in the 5K, and 27:54 in the 10K

www.instagram.com/whisk3rzz/

http://www.hudsoneliteco.com/recent-news-1/2016/7/20/parker-stinson-is-coming-to-town

https://static1.squarespace.com/static/548df92ae4b0b57ba1886a66/t/578fe1c015d5dbcc83230965/1469047268537/?format=2500w

Title: Re: Runners to learn from
Post by: adarqui on November 21, 2016, 08:25:44 am
Jim Walmsley

50.8 mi (trail ultra marathon) in 5h:21m:34s @ 6:20 min/mi pace.

https://www.strava.com/activities/779994487/overview

:ibrunning:

that's crazy.
Title: Re: Runners to learn from
Post by: adarqui on November 21, 2016, 08:59:06 am
damn I have some good links today..

Julian Fluegel

2:19 marathon at the Rio Olympics, 71st place

https://www.strava.com/activities/684140189
Title: Re: Runners to learn from
Post by: adarqui on November 21, 2016, 11:47:01 am
strava running pros

https://www.strava.com/clubs/strava_running_pros
Title: Re: Runners to learn from
Post by: adarqui on December 02, 2016, 01:21:10 am
Brandon York

5k:

https://www.strava.com/pros/2553474#interval?interval=201643&interval_type=week&chart_type=miles&year_offset=0

https://www.strava.com/activities/759426230



half marathon:

https://www.strava.com/pros/2553474#interval?interval=201645&interval_type=week&chart_type=miles&year_offset=0

https://www.strava.com/activities/773245801
Title: Re: Runners to learn from
Post by: adarqui on December 10, 2016, 12:52:40 pm
two guys in the same 1-mile race.. similar times

~216+ SPM:

https://www.strava.com/activities/798311521


~205 SPM:

https://www.strava.com/activities/798311521
Title: Re: Runners to learn from
Post by: adarqui on December 27, 2016, 01:16:41 am
Paul Martelletti

http://paulmartelletti.blogspot.com/

https://www.strava.com/athletes/7621711

https://www.athlinks.com/Result/Search?searchTerm=Paul%20Martelletti

guy is a monster.. back to back 200+ mile weeks and he's got some insane stats.
Title: Re: Runners to learn from
Post by: John Stamos on December 27, 2016, 02:14:06 am
34,874.0mi since using strava i'm assuming is ridiculous and so is running 20 miles running a day at the lowest for this month.
Title: Re: Runners to learn from
Post by: adarqui on December 27, 2016, 10:53:12 am
34,874.0mi since using strava i'm assuming is ridiculous and so is running 20 miles running a day at the lowest for this month.

ya he uploaded his 10 year history to strava.. he said after, he had like ~700 or so course records after the upload hah.

also ya last week he'd run 20-35 milers, but also sometimes 15+ in the morning and 15+ in the evening etc..

crazy stuff.

i've seen people who put in crazy distance on strava before but they aren't usually anywhere as fast as him.

social fitness-media is awesome, especially with running.. it's so easy to track/see progress/history etc.
Title: Re: Runners to learn from
Post by: adarqui on August 02, 2017, 05:13:53 pm
this guy is a beast. he also has cystic fibrosis, is a performance coach, & trains olympians.

Title: Re: Runners to learn from
Post by: adarqui on September 05, 2017, 12:26:52 pm
some dude i've raced against etc.. he's fast. 40+ runner, seems to always win the "masters division" or whatever, but also wins the overall sometimes. He's still knocking out sub 5 mile races, 16:XX 5K's etc. I follow him on strava and i'm not sure how he busts out such impressive 5k's without much speed training. He's got a ton of experience so i'm sure that also helps.

https://www.athlinks.com/athletes/50969959/results

he got crazy fast since 2008, very impressive.

in my fast races, he always blows past me around ~1.5-2 miles in, lmfao.

he blogs some stuff too: http://www.runsouthflorida.com/good-timing-by-spencer-d-west/
Title: Re: Runners to learn from
Post by: adarqui on October 14, 2017, 10:01:35 am
man these Kenyan IG channels put out some seriously good info .. it's incredible. They give you some really great details & training footage. They also seem to love answering questions..

This is my favorite so far:

instagram.com/kenya_experience_iten/

This one is pretty good too:

instagram.com/iten_kenya/
Title: Re: Runners to learn from
Post by: adarqui on October 16, 2017, 11:55:14 am
Jake and Zane Robertson .. very responsive on IG.

instagram.com/jakehtbz/

instagram.com/runninelvis/



asked them about Kenyan warmups and such, how often, when, how long:

Quote
jakehtbz @andrewdarqui I sometimes do it after a easy run and it will take about 20mins. When I do it pre workout it's for activation rather then strengthening & it takes 6 to 10 mins. Jogging just dosen't awaken all the muscles.

good stuff.
Title: Re: Runners to learn from
Post by: adarqui on October 23, 2017, 01:49:35 pm
great interview, touches mindset & her new approach to training, doubling up 4-6 days per week, getting in a rest day.. "volume the same, just distributed differently".

http://www.youtube.com/watch?v=jhjbiQND0e0
Title: Re: Runners to learn from
Post by: adarqui on October 23, 2017, 10:27:04 pm
someone i learn from on strava.. 4:12 miler.

my q:

Quote
Andrew Darqui Hey Kevin, i'm in a pretty flat area but I do have one "hill" (like ~50ft lol) nearby, and a park 20 or so minutes away which has more hills like that.. Do you think eventually it would be beneficial to do some running on that incline? ie, do you seek out hills on occasion as a strength tool? I know several people who just run "elevation" for the fun of it, not necessarily as a supplementary tool for their speed etc. So wondering if you use hills to supplement/enhance your speed? peace man!

his answer:

Quote
Kevin O'Brien Hey Andrew! I think hills seem to help a lot. Builds plenty of strength and less risk of injury. During winter and spring i do hills once a week. Check out my Saturday sessions in 'Welchtown'. Here i do about 12 hills from 200m to about 350m with a gentle jog back down. It seems like you are flying at the moment too. Big mile race in you soon!!


That first part is important: "I think hills seem to help alot". He feels it really helps his strength & power.

I mean, common knowledge is to do hills, but just wanted to hear from someone this fast & what he thinks about it. Seems like they are an important off-season tool for him.

Cool stuff.. going to start implementing them in January after my deload.. which is basically the start of my "off season" lol.

peace
Title: Re: Runners to learn from
Post by: adarqui on October 25, 2017, 03:39:53 pm


"in kenya we run by the clock so I don't know how many miles I run" :ninja: :o

Quote
kenya_experience_iten World Champion over 5000m Helen Obiri speaking about the Kenyan way of training and how the predominantly western obsession over milage/volume is not shared in Kenya
🇰🇪
"How many miles a week do you run?" is a question almost every runner will have encountered (or asked) many times. In Kenya is not really considered as an important factor - there are many things which go together to make up a training program and considering overall volume (milage) is not really that important in isolation
🇰🇪
GPS watches are starting to filter into Kenyan running, but for the overwhelming majority they still run with a basic stopwatch and daily runs will be determined by the duration; not much attention is paid to the exact distance travelled in that time.
Title: Re: Runners to learn from
Post by: adarqui on October 27, 2017, 09:34:04 pm
planning on starting to use "hills" in jan .. and just saw this:



Quote
Moiben Road. A favourite training destination for Kenyan athletes living in Iten, Eldoret and other surrounding towns
🇰🇪
Considered 'flat' compared to much of the surrounding countryside it would still be considered a very hilly run for most
🇰🇪
Hills must now be the main Kenyan 'secret' in an era when the 'secrets' of Kenyan running have been reported time and again
🇰🇪
Run hills as often as you can through your normal day to day running and reap the benefits

awesome.
Title: Re: Runners to learn from
Post by: adarqui on October 28, 2017, 08:10:23 am
jake robertson to someone:

Quote
bro. Seen you getting Vo2 max tested, remember that's only theory what counts is the spirit & the training that defines how good you want to be.

 :headbang: :wowthatwasnutswtf: :ibrunning:
Title: Re: Runners to learn from
Post by: adarqui on October 29, 2017, 04:03:42 pm
asked Jake Robertson about his weight (at ~6'0):

Quote
I usually weigh 63 - 61kg.
Title: Re: Runners to learn from
Post by: adarqui on October 30, 2017, 08:45:53 am


nice part about, staying with the lead pack:

Quote
🇰🇪
Despite large gaps on the mens side come the finish line, the race highlighted something we have discussed a few times - mainly being the African mentality of stay with the leaders as long as you can!
🇰🇪
At 30k the lead pack was still 6 strong but just 12kilometres later 4 minutes separated the first 6 runners at the finish line
🇰🇪
A risky strategy which can lead to a really difficult last few kms of the race if you get it wrong, but for the ones who get it right the rewards are obvious

The top 6 runners were basically all 1 minute slower than each other, but were together at 30km of 42km. I think that illustrates "The Kenyan Way" nicely.
Title: Re: Runners to learn from
Post by: adarqui on October 30, 2017, 05:14:34 pm
These are the kinds of guys the Robertson bros are training with, look at these numbers:

https://www.iaaf.org/athletes/kenya/titus-kipjumba-mbishei-240526

insanity.

:wowthatwasnutswtf: :o
Title: Re: Runners to learn from
Post by: LBSS on October 31, 2017, 03:27:59 am
Ljubljana is BEAUTIFUL.
Title: Re: Runners to learn from
Post by: adarqui on October 31, 2017, 08:54:47 am
Ljubljana is BEAUTIFUL.

?!?!
Title: Re: Runners to learn from
Post by: vag on October 31, 2017, 09:15:31 am
Ljubljana is BEAUTIFUL.

?!?!

(http://slovenia4seasons.com/travel-agency/wp-content/uploads/ljubljana-3.jpg)

(http://www.clickatlife.gr/fu/p/78093/632/395/0x000000000054b369/2/lioumpliana.jpg)

(https://t-ec.bstatic.com/images/hotel/max1024x768/927/92725874.jpg)
Title: Re: Runners to learn from
Post by: adarqui on October 31, 2017, 10:27:35 am
?!!?!
Title: Re: Runners to learn from
Post by: LBSS on November 01, 2017, 05:30:52 am
yeah vag, that's the good stuff. only got to spend a few hours there earlier this year, on the way back to budapest from istria. would like to go back. or, you know, figure out a way to live there for a while.

adarq look at the last post you made in this thread with a picture in it.
Title: Re: Runners to learn from
Post by: adarqui on November 01, 2017, 07:30:05 am
yeah vag, that's the good stuff. only got to spend a few hours there earlier this year, on the way back to budapest from istria. would like to go back. or, you know, figure out a way to live there for a while.

adarq look at the last post you made in this thread with a picture in it.

funny. i thought that photo was from a different marathon, so didn't look at it.

ok derp, got it. :D
Title: Re: Runners to learn from
Post by: adarqui on November 02, 2017, 02:37:25 pm
Quote
"It's just like an exam: before a big test you've prepared so much, but right before...you might feel like you know nothing! Then when the paper comes, you look at it, OK, OK...you find you know the answers and you pass the test. Just relax; you don't need to stress. You've already trained so much." @wkipsang
Title: Re: Runners to learn from
Post by: adarqui on November 11, 2017, 04:51:16 pm
Asked zane about his long runs:

Quote
andrewdarqui Great shots and great info, thanks! Also, are your long runs always a specific time or distance? Ie, 2 hours vs some set km distance? Peace

His response:

Quote
runninelvis @andrewdarqui normally if its a faster lomg run we will run on distance 35km etc also to prepare mentally for the race. If its a easy long run we normally use the forest and run on time say 2hours and dont use the GPS. Sometimes its good to forget the distance and take the stress off

Title: Re: Runners to learn from
Post by: adarqui on November 13, 2017, 11:26:13 am
Centrowitz dropping some gems .. I agree with the approach him & his squad take, "just inject the speed into it here and there", and the "domino effect": The guy he's talking to doesn't do any 200's I don't think, which is so weird considering how fast he is over 5k and even a mile. I feel like Coyote plays entirely to his strengths, abandoning working on his weaknesses. I mean he's stated that he's never even broken 60s in the 400.. yet he drops like 4:2X consecutive miles etc.

http://www.youtube.com/watch?v=10vbXRTxeNo
Title: Re: Runners to learn from
Post by: adarqui on November 14, 2017, 01:25:23 pm
not sure if I posted Eric Finan before, but he's a freak.

some workouts:

https://www.youtube.com/watch?v=KJAkntpdWJs

https://www.strava.com/activities/1275135688

5 mile threshold in 23:56 (4:4X min/mi), with 5 easy warmup miles: https://www.strava.com/activities/1266082062

puts in ~130 miles a week.

interesting video of him, seems like he knows his stuff:

http://www.youtube.com/watch?v=KJAkntpdWJs

He also broke 4 for the mile, while not really training for it, or racing it much:

http://www.youtube.com/watch?v=uruZAuvQVfw

Here's a mile race (4:06):

http://www.youtube.com/watch?v=EK6EBQ-F_ic
Title: Re: Runners to learn from
Post by: adarqui on November 17, 2017, 10:26:32 am


Quote
runninelvis How we do Fartlek speed sessions in Kenya. This day was 2mins fast 1min moderate recovery ×25 if it was easy everyone would do it. Gotta love this sport to get through the hard days & days where I just feel shit..

Quote
runninelvis @jakehurysz yes and also race prep phase. Speed endurance is a key we never loose here in Kenya. The altitude is high so its important to keep some type of speed goin even in base phase.
Title: Re: Runners to learn from
Post by: adarqui on November 26, 2017, 02:32:53 pm
2nd place guy at the 10k. 29.34

https://www.strava.com/activities/1282125127

flyin.


6th place guy or something: 31.09

https://www.strava.com/activities/1282517241


another guy: 32.33

https://www.strava.com/activities/1282008029
Title: Re: Runners to learn from
Post by: adarqui on December 03, 2017, 10:44:26 am
here I am yapping about mental game & safe mode yesterday, and this drops yesterday.

psychological fitness.

Title: Re: Runners to learn from
Post by: adarqui on December 03, 2017, 04:13:04 pm
Eric Finan, CIM in 2:16:42!

https://www.strava.com/activities/1300832304

Fly By's:

6th @ 2:13:xx
- Malcolm Richards: https://www.strava.com/activities/1300864264

Title: Re: Runners to learn from
Post by: adarqui on December 10, 2017, 04:45:06 pm
Sonja Friend-Uhl - elite masters female, also a masters WR holder:

https://www.athlinks.com/athletes/138920302/results

246 races, but 2017 isn't filled out at all.. probably 260 races lool.


Spencer West

https://www.athlinks.com/athletes/50969959/results

~190 races.



Just two people in the local scene who are high level masters runners. So much experience. It's not rare for them to beat everyone either. They've beat me in every race too :D though the gap is closing lately.. :ninja:



Also, boca mile was 4:17 / 4:18 for top 2 in 2013, crazy:

https://www.athlinks.com/event/158894/results/Event/324882/Results
Title: Re: Runners to learn from
Post by: Coges on December 10, 2017, 10:30:56 pm
someone i learn from on strava.. 4:12 miler.

my q:

Quote
Andrew Darqui Hey Kevin, i'm in a pretty flat area but I do have one "hill" (like ~50ft lol) nearby, and a park 20 or so minutes away which has more hills like that.. Do you think eventually it would be beneficial to do some running on that incline? ie, do you seek out hills on occasion as a strength tool? I know several people who just run "elevation" for the fun of it, not necessarily as a supplementary tool for their speed etc. So wondering if you use hills to supplement/enhance your speed? peace man!

his answer:

Quote
Kevin O'Brien Hey Andrew! I think hills seem to help a lot. Builds plenty of strength and less risk of injury. During winter and spring i do hills once a week. Check out my Saturday sessions in 'Welchtown'. Here i do about 12 hills from 200m to about 350m with a gentle jog back down. It seems like you are flying at the moment too. Big mile race in you soon!!


That first part is important: "I think hills seem to help alot". He feels it really helps his strength & power.

I mean, common knowledge is to do hills, but just wanted to hear from someone this fast & what he thinks about it. Seems like they are an important off-season tool for him.

Cool stuff.. going to start implementing them in January after my deload.. which is basically the start of my "off season" lol.

peace

I'm well late to this conversation but with regards to hills I had a friend who's in her 50s now but was a Thia olympian qualifier back in the day. Swears by hills training or as she calls it "running up the mountain" to build her base. She was a sub 3hr marathoner into her late 40s and even did the Comrades run for her 50th birthday. Crazy woman. She has offered run training for both me and my wife which I might have to take her up on one day.
Title: Re: Runners to learn from
Post by: adarqui on December 11, 2017, 08:52:27 pm
someone i learn from on strava.. 4:12 miler.

my q:

Quote
Andrew Darqui Hey Kevin, i'm in a pretty flat area but I do have one "hill" (like ~50ft lol) nearby, and a park 20 or so minutes away which has more hills like that.. Do you think eventually it would be beneficial to do some running on that incline? ie, do you seek out hills on occasion as a strength tool? I know several people who just run "elevation" for the fun of it, not necessarily as a supplementary tool for their speed etc. So wondering if you use hills to supplement/enhance your speed? peace man!

his answer:

Quote
Kevin O'Brien Hey Andrew! I think hills seem to help a lot. Builds plenty of strength and less risk of injury. During winter and spring i do hills once a week. Check out my Saturday sessions in 'Welchtown'. Here i do about 12 hills from 200m to about 350m with a gentle jog back down. It seems like you are flying at the moment too. Big mile race in you soon!!


That first part is important: "I think hills seem to help alot". He feels it really helps his strength & power.

I mean, common knowledge is to do hills, but just wanted to hear from someone this fast & what he thinks about it. Seems like they are an important off-season tool for him.

Cool stuff.. going to start implementing them in January after my deload.. which is basically the start of my "off season" lol.

peace

I'm well late to this conversation but with regards to hills I had a friend who's in her 50s now but was a Thia olympian qualifier back in the day. Swears by hills training or as she calls it "running up the mountain" to build her base. She was a sub 3hr marathoner into her late 40s and even did the Comrades run for her 50th birthday. Crazy woman.

nice!! ya everyone i seem to know online does hills too. missing ingredient it seems, can't wait to hit them in 2018.

Quote
She has offered run training for both me and my wife which I might have to take her up on one day.

hah cool. I know how it feels tho, if an olympian were to offer me training right now i'd probably be like, 'maybe in the future if the offer still stands' lool.
Title: Re: Runners to learn from
Post by: adarqui on December 11, 2017, 10:06:04 pm
someone posted this photo of a magazine article on Sonja Friend-Uhl (posted on the previous page):

(https://scontent-atl3-1.xx.fbcdn.net/v/t31.0-8/25073486_417297512035290_4356630627452849069_o.jpg?oh=46db9db42e7bbdd12e5edcaac29c1126&oe=5AC3AECB)

such a beast.

http://running.net/read_new/sonja-friend-uhl-masters-running-world

Quote
What records do you currently hold?
World Masters Female (40-44) Indoor Mile: 4:44.84
American Masters Female (40-44) Outdoor Mile: 4:45.68
American Masters Female (40-44) Indoor 3000m (9:50.37)
American Masters Female (40-44) 1500m in 4:16>99
World Non-Club 4 x 800m Relay (40-44) with Grace Padilla, Jennifer Mark-Burke & Lisa Ryan

heh.



some good stuff from her, says she's a "speed strength runner":

Quote
What is your typical training?
I am NOT a high mileage runner. I average 40-45 miles per week during indoor/outdoor (February - July) which includes a 9-10 mile long run on the weekends. During the Fall and Winter I may go as high as the low 50's. Unless I am on a true break between seasons, I keep some form of speed (efficiency) work in my weekly regimen. During XC season this may be hill repeats or a fartlek session, during track it will usually be more technical like 150m accelerations + Plyo and short full sprints (30-60m) with complete rest between. I also try to always get in some form of lactate threshold work once every 10 days or so. This comes in many different forms (everything from 5 x 5:00 tempo paced intervals to a 30:00 steady state to a 60:00 progression run but I try to keep that a staple. I am a speed/strength based runner so I need to always stay close to that kind of training...my body just feels better and moves better when I do. But if I neglect the LT my fitness is not on par. The race paced intervals are reserved for different prep segments each season and they vary. The hardest ones for me are repeat 1000's or 1200's at 3k pace. Concentration and patience are still things I work on! But now I have Andrew to figure all of that out for me!
Title: Re: Runners to learn from
Post by: adarqui on December 15, 2017, 03:56:11 pm
this article is gold, must research more into Canova:

"A Kenyan runner's mentality is to run at the right speed," says Canova's assistant in Iten, Kenya. "The Western runner's mentality is to run the right distance. I'm not necessarily saying one is better than another, but that's just how the mind-set works."

"EXTENSIVE WORKOUTS REQUIRE LONG REST PERIODS AND NO SCHEDULE"

"It's also important to note that even professional U.S. runners who joined the American Distance Project (an organization co-coached by Canova and Scott Simmons) needed a period of adjustment. "My realization was that with a lot of our athletes, we hadn't finished building their aerobic house," says Simmons. "We looked at their [past] training and felt that they were never 100 percent prepared for their performances. When they had success it was because they were 75 percent prepared, 100 percent motivated, and 100 percent talented. So we had 25 percent to work on."

"This gives way to the main philosophic tenet, which I've dubbed Canova's Golden Rule. Simply put, to fulfill your potential as a marathoner, you need to progressively extend the distance you can run your goal pace, over a period of months and years."

https://www.runnersworld.com/race-training/canova-101
Title: Re: Runners to learn from
Post by: adarqui on December 27, 2017, 09:30:46 pm
From Coach Hudson:



Quote
Another Day of Hard work. 10 x 1km /1:30, 8 x 1km 1:30 + 5 x 300ms 1:30, 4 x 5 x 400ms 1:00 4:00

sounds like alot of work. that's a big session.
Title: Re: Runners to learn from
Post by: adarqui on January 01, 2018, 09:47:47 pm
Bernard Lagat occasionally posts his run data on IG.

8 mile tempo:



7 mile tempo:

Title: Re: Runners to learn from
Post by: adarqui on January 08, 2018, 12:46:45 pm
Man. All Eliud Kipchoge does is drop gems.

?taken-by=kipchogeeliud

NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
Title: Re: Runners to learn from
Post by: adarqui on January 12, 2018, 03:47:38 pm
the workout I need to be capable of, 5 x 1 mile @ 4:4X-4:5X per mile, 3 min rest between reps:



Quote
I finished the year off with 5x 1 mile repeats. Today I took another step forward in my training. Splits: 4:55 4:49 4:52 4:47 4:54

 :ninja: :ninja: :ninja:
Title: Re: Runners to learn from
Post by: adarqui on January 15, 2018, 07:25:30 am
Jake Robertson interview, following his win at the Houston half marathon .. putting it here because he says some nice tidbits.

self coached.

http://www.youtube.com/watch?v=e8dK5uGOrp4
Title: Re: Runners to learn from
Post by: adarqui on January 17, 2018, 06:29:24 pm
Brenda Martinez

10 x 400m

Quote
Preparing for the 2018 Millrose Games. Learn how an Olympian trains for the mile.
Workout: 10x400m (2 Min Rest)
Splits: 65.6 64.5 64.7 63.9 64.1 64.3 64.8 64.3 64.09 63.2

Quote
Here is a preview of the workout I did on 1/11/2018. I did 10 x 400m @ Mile Pace with 2 Min rest. Here are the splits:
65.6 64.5 64.7 63.9 64.1 64.3 64.8 64.3 64.09 63.2 Full Video on my YouTube Channel

http://www.youtube.com/watch?v=3W1lpzmtIHI

Title: Re: Runners to learn from
Post by: adarqui on January 20, 2018, 04:10:14 pm
Lagat's Houston Half splits (2018):

Title: Re: Runners to learn from
Post by: adarqui on January 20, 2018, 06:51:36 pm
great quote from Jake Robertson:

Quote
The moment I stopped listening to the noise is the moment I came up. Make your own way forward, believe in yourself✌ #blockoutthenoise .



I'm going to create a thread just for them tomorrow.. with their quotes/advice etc. They are very important athletes to learn from.
Title: Re: Runners to learn from
Post by: adarqui on January 27, 2018, 11:47:20 am
ALLIE KEIFFER IS ON STRAVA FOLKS.

her Doha half CR:

https://www.strava.com/activities/1364923033

This woman is awesome.


Her NYC Marathon effort, the race that "put her on the map" because she basically came out of "nowhere" to hit 2:29 .. though she holds the "marathon on a track WR":

https://www.strava.com/activities/1364923456
Title: Re: Runners to learn from
Post by: adarqui on January 28, 2018, 09:57:38 pm
Allie Kieffer

wow. insane progress.

(https://i.imgur.com/4R6OL4l.png)

the workout:

11 x 1k, 60s jog rest.

https://www.strava.com/activities/1374071303/laps
Title: Re: Runners to learn from
Post by: adarqui on January 29, 2018, 07:59:09 pm
Brenda talking about doing a 5k race, and how she knows she can hang with the leaders & hit a hard 2 mile, then wants to try and hold on for the rest.

i'm not alone! :D

http://www.youtube.com/watch?v=C4F4NI-ji1Q
Title: Re: Runners to learn from
Post by: adarqui on January 29, 2018, 08:09:15 pm
Kipchoge talk.

a bit hard to understand so far, but i imagine it has some serious gems in it.

http://www.youtube.com/watch?v=Tc00mDtzIJU
Title: Re: Runners to learn from
Post by: adarqui on January 30, 2018, 10:24:55 am
for anyone following Allie Kieffer on strava now, here's some estimates based on her 1:10:40 Doha half.

https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=13.1&distanceunit=m&duration=1%3A10%3A40

flying.
Title: Re: Runners to learn from
Post by: adarqui on January 30, 2018, 04:43:15 pm
Molly Friel -> qualified for olympic trials at age 50

https://www.runnersworld.com/masters/california-woman-qualifies-for-olympic-marathon-trials-at-age-50

great stuff.

also a podcast, will listen later:

https://itunes.apple.com/us/podcast/the-rambling-runner/id1257440830?mt=2&i=1000400929976
- interview notes:
- CIM = best marathon
- pacers for pace groups at CIM talk & help the runners alot, keep their mind off things
- she doesn't stretch
- biggest advice: take a yoga class, strength train, take the recovery stuff serious

athlinks:

https://www.athlinks.com/athletes/34060428/results
Title: Re: Runners to learn from
Post by: adarqui on January 31, 2018, 12:21:50 pm
CIM has pace groups/pace teams, including 2:45 pace group to help women make the US Olympic Trials:

https://runsra.org/california-international-marathon/pace-team/

pretty cool.
Title: Re: Runners to learn from
Post by: adarqui on February 05, 2018, 11:22:25 am
marathon age group records:

http://www.arrs.net/SA_Mara.htm
Title: Re: Runners to learn from
Post by: adarqui on February 09, 2018, 06:15:46 am
Allie Kieffer just did the same workout "we" did on Tuesday, hah.. albeit at like 7k ft elevation and much faster :D

https://www.strava.com/activities/1398627005

(https://i.imgur.com/ra93L85.png)
Title: Re: Runners to learn from
Post by: adarqui on February 18, 2018, 02:08:33 pm
Yuki Yagi is a monster.. dude seems so intense.





Title: Re: Runners to learn from
Post by: adarqui on February 20, 2018, 03:02:12 pm


Quote
Congratulations @paul_chelimo - US champion! ”All that was in my mind, just before the race, I was thinking: I either have to go hard, or suffer the rest of my life... It’s an opportunity that I always have to grab, every time I get to the starting line. I was happy to come home with my third national title and able to represent this great nation again, at the world Indoors. Next for me is Glasgow grand prix, then gun for my first gold medal at the World Indoors in Birmingham, UK. My future goal is to be the greatest.” - Paul Chelimo.

After winning the 3000 m indoor title in Albuquerque on Saturday, he continued his streak on Sunday in the 1500 m race. Keep on saluting, and see you in Birmingham.
Photo: @rabbitwolfcreative
Title: Re: Runners to learn from
Post by: adarqui on February 21, 2018, 05:09:15 pm


Quote
jake_robertson_htbz Great last Fartlek session with the boys before I travel to Japan🇯🇵 next week.
Session 10 × 2 mins @ 2.58 - 2.54km pace
10 × 1 min @ 2.50 - 2.40km (1 min recoveries @ 4.20 - 4.00km pace.
Title: Re: Runners to learn from
Post by: adarqui on February 25, 2018, 03:29:38 pm
Stumbled upon Sabrina Lopez on strava:

https://www.strava.com/activities/1416175514
Title: Re: Runners to learn from
Post by: adarqui on February 27, 2018, 07:22:43 pm
Kevin O'Leary, someone I follow on strava. ~1:14 (5:39 min/mi) in his FIRST half:

https://www.strava.com/activities/1020545025

beast.
Title: Re: Runners to learn from
Post by: adarqui on March 02, 2018, 04:38:16 pm
jon mott, some local olympic trials guy. fast.

https://www.strava.com/activities/1423390147
Title: Re: Runners to learn from
Post by: adarqui on March 02, 2018, 04:46:54 pm
ben connor, some pro guy sponsored by NB

https://www.strava.com/activities/1401884772/overview
Title: Re: Runners to learn from
Post by: adarqui on March 11, 2018, 07:12:48 pm
Cabada is great to learn from .. he really gives you more of the mental struggle, doesn't hide his emotions/struggles.



Quote
25 mile long run/40.25km-2:31:42 @ 5200-5500 ft elevation (mile splits/1.61km 6:53, 6:32, 6:28, 6:20, 6:17, 6:20, 6:17, 6:02, 6:05, 5:57, 5:43, 5:31, 5:52, 5:45, 5:51, 5:52, 5:59, 5:59, 5:59, 6:04, 5:58, 5:54, 6:02, 5:57, 5:52). Had a crappy start to my week, but just ended it and made it into an awesome week. Ran 20 miles or so last month at 6:30 mile avg or so, and today I was 6:04 mile avg for 25 miles. I wasn’t feeling all that great this morning, at 16 miles when I had to run alone and everyone else got to go home, I wanted to stop and quit. I was like “no fuckin way am I gonna Run 9 more miles, If I do I’ll run 6:30 miles”. Then coach Hudson said, that’s fine, but this is the only week you can really get in a big long run. In 2 weeks I have #WarsawHalfMarathon and next weekend I will rest more. I kept at sub 6 min miles without much effort after 16 miles, kept reminding myself I had to get it together. The closer I got to 25 miles the easier everything got, I started to feel more excited and stronger. I pushed out my doubts and weaknesses. This run isn’t all that great, but for me it was a much needed win and game changer. I still have a lot of work to do, but I’ve been doing it and in 4 weeks I’ll start to smooth it out. Looking forward to the next hard 4 weeks of training. It’s gonna happen, I will make it happen. .
.
.
#Contodo #LondonMarathon #MarathonTraining #pzupolmaratonwarszawski #boulderreservoir #longrun #CabadaTS #motivation #winyourrace
Title: Re: Runners to learn from
Post by: adarqui on March 12, 2018, 08:19:36 pm
dude Cabada is fucking unreal.. he got WRECKED 3 months ago and didn't tell anyone until now, until he was fully recovered and back on track. this dude is really odd, but amazing.



Quote
In honor of #motivationmonday.....3 months ago I broken my collar bone half way into my trip to Thailand. I was really lucky there was no more damage which could have left me paralyzed or even worst losing my life. I consider myself very lucky. I went on with my trip and had a lot of fun and met great people. However when it was time to come home, I was devastated and wasn’t sure what will happen. I had to get back to training and I couldn’t even put on shoes due to my injured foot as well. The holidays were not good for me and I was depressed. I took off one month completely and being rushed to having to train again, I took the risk and began. With my figure 8 shoulder straps on I started to jog very easy. I jogged a couple of weeks and then all of a sudden jumped into full blown out marathon training, I had to get ready for #LondonMarathon. In the past 7 weeks I have gotten in 6 weeks @ 100 miles. I could have given up and retired, it’s not like I have been at the top of my game the past couple years, but I didn’t want to go out like this. I have made a great recovery and I can now lift things. I am still recovering though. I will soon begin my yoga practice again with #ccyoga, can’t wait! What has kept me motivated...I owe a lot to going back to college to finish up my degree. It kept me from slipping into a dark place. Everything happens for a reason. All I know is that no matter what happens, I won’t give up. All we can do is the best we can in our given situation. It’s been fun seeing my improvement, excited for the next couple of months! .
.
.
#contodo #cabadaTS #NeverGiveUp #mondaymotivation #motivation

wtf?!!?!!?!

that is so nuts.. he was legit wrecked, and he's already back to insane shape.

mind blown.
Title: Re: Runners to learn from
Post by: adarqui on March 16, 2018, 05:30:22 pm
Brenda Martinez 5 x 1 mile, 3 min rest

Quote
4:54 4:53 4:54 4:51 4:50

Title: Re: Runners to learn from
Post by: adarqui on March 17, 2018, 10:46:34 am
20 mile long run with last 5 @ MP: (15 @ low 6's, 5 @ low 5:1Xs)

https://www.strava.com/activities/1457366040

one of the top FLA runners.
Title: Re: Runners to learn from
Post by: adarqui on March 20, 2018, 03:01:00 pm


Quote
2 mile warm up- 1 mile 4:41 (2:58 rest), 3 mile 14:58 (3:26 rest), 1 mile @ 4:35- 2 mile cool down. Great workout! Miss working out at sea level. I fly out to 🇵🇱 tonight, had a great time in California! Peace out!





Quote
10 miler to start my morning off. Been running on these loops for almost 20 years. I remember back in 2003 I was making a comeback after taking a break, at this point I hadn’t done anything since high school, I was 20 years old. I was trying to get back into school and get a scholarship. I was running here at night and I was just talking to myself, how I wanted to continue on with my running and I know I can be good at it, my times were modest 14:27 5k and 30:30 10k. January 2004 I got into the NAIA Division and that’s when life changed. 13:34 5k Pb at Mt Sac April 2006 and 10k Pb 28:25 in Oregon....Winning national championships in the division and then getting an American record and running a 2:12:27 Debut marathon the same year. When you think you are out of the game, hold on a little more, you never know what is right around the corner.


such a beast.
Title: Re: Runners to learn from
Post by: adarqui on March 22, 2018, 06:33:48 pm
eventually cabada is going to get his own thread, dude is real as fu*k.



Quote
24 hours here now in #Warsaw. Reflecting how fortunate I am to be in my position. I was born into a situation that many do not succeed from, born and raised my first part of my childhood in southeast #Fresno, CA. Raised off the government, section 8 housing, welfare, wic the whole 9 yards. Father a heroin addict in and out of prison for over 20 years and continuing on this minute. The people I admired and looked up to where not the typical productive citizens of society....I was heading down the wrong path. Even though my mother had a 9th grade education, she still did what she could and moved me to a better part of our city (Clovis, CA), a place where I can grow up in peace. Nothing was handed to me and I still struggled growing up, but I worked really hard in my running and never gave up. I would not be the fastest at all in my school until 16 years old. By the time I was 24 years old I started to be noticed by the running world. 12 years later I am still traveling the world and doing what I love, racing. I have ran for 26 years and even though I am not rich monetary wise, I have fulfilled my dream by traveling the world and racing for a living. Making life long friends everywhere I go ❤️❤️❤️. Whatever is in your heart, it can come true. Keep grinding. Get what you know you are worth. Don’t ever let anyone label you. You can do it. With ❤️from 🇵🇱. .

he's interesting.. it's like he went straight from H.S. into the pros, skipping college etc, to try and make it/make money etc. I mean his stats are insane and he didn't run in college (i don't think).

https://www.iaaf.org/athletes/united-states/fernando-cabada-jr-181852

insane stats. he's an anomaly?
Title: Re: Runners to learn from
Post by: adarqui on March 27, 2018, 12:33:43 pm
Bernard Lagat's half marathon splits (1k's) during the Valencia Half Marathon championship.

 :ibrunning:

Title: Re: Runners to learn from
Post by: Joe on March 27, 2018, 01:57:46 pm
Badass runner I found on strava who seems to just rock up to marathons and try to hold on to the Olympic Trial qualifying pace (<2:19 or ~5:18/mile) for as long as he can.


First half in 1:05:55, finish in 2:38 lol:
https://www.strava.com/activities/739610831/overview

Held it for like 20.5 miles here before starting to fall apart:
https://www.strava.com/activities/1260796307

And here for like a bit more:
https://www.strava.com/activities/1357335017/overview

Under a minute away from qualifying! What a badass approach
Title: Re: Runners to learn from
Post by: adarqui on March 27, 2018, 02:25:28 pm
Badass runner I found on strava who seems to just rock up to marathons and try to hold on to the Olympic Trial qualifying pace (<2:19 or ~5:18/mile) for as long as he can.


First half in 1:05:55, finish in 2:38 lol:
https://www.strava.com/activities/739610831/overview

Held it for like 20.5 miles here before starting to fall apart:
https://www.strava.com/activities/1260796307

And here for like a bit more:
https://www.strava.com/activities/1357335017/overview

Under a minute away from qualifying! What a badass approach

incredible find. this is my kind of dude. that's basically what I plan on doing.. amazing.
Title: Re: Runners to learn from
Post by: Joe on March 28, 2018, 12:52:48 pm
http://nateruns.blogspot.co.uk

this whole blog is fucking amazing. Fast dude (2:14:56 marathon, 64 half, sub 30 10k and sub 14 5k) with loads of detail in loads of areas. Giving me lots of ideas for sessions going forward, now that I'm gonna be incorporating more of that!

Edit: and one of his favourite workouts (for basically any distance, from 3k up to marathon) is very similar to the session Matt Centrowitz posted the other day: 8x400m w/ 200m rest, where the 400s are ~3-5k pace and the 200s recoveries are done at fast training run pace (~85% marathon pace), where Centro did 300/100 at basically those sorts of paces. Might give this a go on Friday?

Interview with him I'll listen to at some point: https://www.youtube.com/watch?v=_4dE5qoQWlE

His Strava (he doesn't run so hard nowadays, it seems, but still cool): https://www.strava.com/athletes/678711

I think adarq will be a big fan of this dude for a couple of reasons:

1: in the interview he talks about making it to the US World Championship team despite not being part of like a big training team and not having his own support crew/physio: "a lot of it was just I'm gonna train like and animal and see what happens, and I came out the other side"

2: he's a fan of training the ability to recover while moving at a decent pace (like in the workout above), which I think me and adarq have chatted about.
Title: Re: Runners to learn from
Post by: adarqui on March 29, 2018, 12:13:03 pm
^^ need to check that out today for sure.


also, man I LOVE Fernando Cabada)!@($!@)$(!@) dude amps me up.

Quote
Happy Thursday everybody. Finally caught up on sleep and regained a bit more confidence after my trip to Poland 🇵🇱 for the #warsawhalf. Excited for this weekend as I will get back to hard training and run some of my last big workouts prior to #LondonMarathon April 22nd. Let’s keep grinding. Let’s give ourselves a chance. Stay in it, never give up! Thanks for the support!

?taken-by=fernando.cabada

Quote
#tbt December 2004 USA Club XC Championships Portland Oregon. I was 22 years old and running with people who I looked up to big time, Jorge Torres, Adam Goucher, Jonathon Riley. I wanted what they had. I would get it too. Your dreams can come true as well, be relentless and never give up. 13 and half years later, still not giving up.

?taken-by=fernando.cabada
Title: Re: Runners to learn from
Post by: adarqui on April 21, 2018, 01:15:45 pm
I love this road racing + prize money site.

damn Chelanga has made 241k from the races listed on this site!

http://more.arrs.net/runner/2022
Title: Re: Runners to learn from
Post by: adarqui on April 24, 2018, 02:55:10 pm
Kevin Castille's race history is awesome.

https://www.athlinks.com/search/unclaimed/?term=kevin%20castille&category=unclaimed

He just keeps getting better with age.. 46 now, dropping a 29:14 10k. unreal.



29:14 10k estimates:

https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=10&distanceunit=k&duration=0%3A29%3A14
Title: Re: Runners to learn from
Post by: adarqui on April 25, 2018, 09:21:33 am
Jon Mott workout

jealous of people who hit 4:4X paces with 180 SPM. I haven't figured out how to do that. My 4:5X SPM is like 190+. lame, need more power/efficiency.

https://www.strava.com/activities/1530721054/overview
Title: Re: Runners to learn from
Post by: adarqui on April 27, 2018, 08:47:15 am
the guy who got 1st OA yesterday .. so much for even pacing. holy shit @ this run.. IMHO, mindblowing. He was like 3:4X pace to start.. how did he recover? wtf?

400m: 60s
800m: 2:13
1k: 2:51
mile: 4:40

https://www.strava.com/activities/1534552785

insanity.

 :ibrunning: :wowthatwasnutswtf:


Like I said earlier (I think? or did I say it on FB).. fastest i've ever seen anyone start a mile race, or race period. Looked like he was doing a 100m sprint race.

(https://i.imgur.com/nJ6gqxA.jpg)

(https://i.imgur.com/3b6b4M9.png)
Title: Re: Runners to learn from
Post by: adarqui on April 30, 2018, 02:23:43 pm
Eric Finan, who i've mentioned in here before several times.. man.. not sure how this guy does it. He hasn't been training hard for a while now, since his CIM marathon (olympic qualifier) .. but somehow he can still drop 1:05:47 in a half? I mean he's mostly been skiing and not training too hard. I just don't get it. lol.

(http://slideshow.registerguard.com/slideshowpro/p.php?a=ZmI8RGZtbn1hR2pwcnBpZGw6Iyk5PzkyKWx5Zi4kPiw%2BKzgjJjIqPTMnMj81MTsuOjoyOSc%2FMis2JTEuJysgIg%3D%3D&m=152502922)

https://results.chronotrack.com/event/results/event/event-39788

https://www.strava.com/activities/1539421716

photos:

http://registerguard.com/rg/photo/36697584-321/2018-eugene-marathon.html.csp



http://more.arrs.net/runner/31997

http://ericfinanruns.blogspot.com/



Also: Alex Esterberg, 2:08:47 in the full? what? That's huge. <-- hand crank/chair. not sure why it's listed like that.
Title: Re: Runners to learn from
Post by: adarqui on April 30, 2018, 03:07:33 pm
Justin Britton, the photographer, is on strava!

https://www.strava.com/athletes/5747883

http://justinbritton.com

he fast.
Title: Re: Runners to learn from
Post by: adarqui on April 30, 2018, 04:13:55 pm
Eric Finan in his HM race comments:

Quote
I feel that 8 miles at HM race pace effort about 10-14 days out is a pretty good indicator of what you should be able to do on race day
Title: Re: Runners to learn from
Post by: LBSS on May 01, 2018, 12:59:18 pm
Eric Finan in his HM race comments:

Quote
I feel that 8 miles at HM race pace effort about 10-14 days out is a pretty good indicator of what you should be able to do on race day

i wonder if the equivalent rule of thumb works for shorter races. like is 3km at 5k race pace effort a good indicator 10-14 days out from a 5k? maybe i should find out in a couple of days.
Title: Re: Runners to learn from
Post by: adarqui on May 01, 2018, 01:20:37 pm
Eric Finan in his HM race comments:

Quote
I feel that 8 miles at HM race pace effort about 10-14 days out is a pretty good indicator of what you should be able to do on race day

i wonder if the equivalent rule of thumb works for shorter races. like is 3km at 5k race pace effort a good indicator 10-14 days out from a 5k? maybe i should find out in a couple of days.

good point!

I think it does. I used to always say, I felt like my 2 miler leading up to a 5k was my key workout and best indicator of what i'd run.

For 1 mile, 1km to 1200m is around that for me.

And for 10k, my "4 mile tempo" seemed to be pretty spot on for predicting my 10k time.

good stuff!
Title: Re: Runners to learn from
Post by: Joe on May 01, 2018, 01:22:26 pm
Eric Finan in his HM race comments:

Quote
I feel that 8 miles at HM race pace effort about 10-14 days out is a pretty good indicator of what you should be able to do on race day

If all goes well I'll be giving this a go in 2-3 weeks!
Title: Re: Runners to learn from
Post by: adarqui on May 01, 2018, 01:29:20 pm
some exciting stuff coming up for LBSS, joe, and adarqui! we all have big races coming up!

May 28 is my biggest, probably the fastest "summer" race down here.

Need to get my 2 miler 10:45 (or better) before then, and 1 mile consistently 4:5X to have a chance. hah. eek!
Title: Re: Runners to learn from
Post by: adarqui on May 08, 2018, 10:09:49 pm
apparently another local legend, Sean Jefferson

some nice tidbits here

https://scientifictriathlon.com/triathlon-running-sean-jefferson/
Title: Re: Runners to learn from
Post by: adarqui on May 09, 2018, 09:27:38 pm
Nicolo burned out:

https://www.strava.com/activities/1558094960

Quote
Ummm Were gonna have to re-think this training. Crash n burn

So my legs are completely fried from training wt the Kenyan group last month uggg. Was debating about dropping out at mile 5. Ran my best races in my workouts last month and my legs haven't been the same after. Some 10-12 mile runs were faster than this. Just gonna run easy mileage for a while to reset my body now.

Quote
Nicolo Filippazzo I've run 65:00 pb. Was expecting to go sub 1:03:00 but I fried my self last month in Santa FE and ran my peak way to soon in my workouts. I literally jogged in last few miles uggg until next time though.
Title: Re: Runners to learn from
Post by: adarqui on June 13, 2018, 03:16:41 pm
?taken-by=fernando.cabada

that 2nd photo.. nasty 800m repeats (2:18-2:19 x 1 lap jog rest), and it's a light workout, getting ready for gmas half marathon.
Title: Re: Runners to learn from
Post by: adarqui on June 15, 2018, 09:10:02 am
Just a reminder, Kipchoge opened with a 4:22 mile in the 2018 London Marathon.

4:22

http://www.letsrun.com/news/2018/04/eliud-kipchoge-wins-london-20417-mother-nature-common-sense-remain-unbeatable-2/
Title: Re: Runners to learn from
Post by: adarqui on June 18, 2018, 09:20:20 am
<3 Cabada

?taken-by=fernando.cabada

Quote
Even if you hadn’t felt happiness in years, doesn’t mean it doesn’t exist or can’t happen. It doesn’t mean you are not worthy. Keep giving yourself chances. Do not be afraid of failure, because if there is effort of trying, failure is impossible. #contodo


Also check his father's day photo (at a prison, age 4 w/ his mom, visiting his father).. brutal.

?taken-by=fernando.cabada
Title: Re: Runners to learn from
Post by: adarqui on June 18, 2018, 09:35:54 pm
King Ches

this is such a great series. great videos. really shows a ton of the workout. They show his full 2 x 1 mile at the end.. 4:29,

I love (jk) how he doesn't acknowledge the other runner coming at him, at like 4:25.. sigh. :/

http://www.youtube.com/watch?v=5booU95ukas



nice easy run footage. 6:31 for 60 minutes, easy. lol.

http://www.youtube.com/watch?v=V5ZLQDaYwMI



long run, progression:

http://www.youtube.com/watch?v=d1XeYaSxcdk



easy run, old footage of racing/his come up:

http://www.youtube.com/watch?v=yKxXPHZnPYU



track workout:

http://www.youtube.com/watch?v=xazyUDlZ_Mg
Title: Re: Runners to learn from
Post by: adarqui on June 19, 2018, 09:19:31 pm
Quote
But the race was much deeper than Shitara. A slew of Japanese men turned in career performances. Japan put six runners in the top ten in the men’s race, and had nine runners who ran faster than 2:10. Yes, nine. After a quick perusal of the fastest-ever marathon times, I found that only 17 American men in history have ever gone sub 2:10. On a record-eligible course (i.e. not Boston) that number shrinks to 11.

https://www.outsideonline.com/2284811/why-are-japanese-marathoners-so-good
Title: Re: Runners to learn from
Post by: adarqui on June 29, 2018, 07:45:46 am
that 10 mi jog @ 7:20 speed. jelly.

Quote
Second run of the day, 10 mile jog @ 7:20 miles this morning, this evening 4 mile jog @ 8:00 miles w/ 8x100 meter strides 17-14 seconds). Legs are finally back to normal after last weekends 21km down in Costa Rica #clasicasanjuan, Tuesday I was running 9 min miles. Tonight is something I need to be doing more, taking the time to do my strides/sprints, often we neglect to do anything after a normal run. I normally just do 6x15 second strides, back and forth on a road, which is perfectly fine. There is nothing like being at the track, doing some drills, stretching and doing the strides right. What a day, what a night! 800’s first thing tomorrow morning in Boulder!

?taken-by=fernando.cabada
Title: Re: Runners to learn from
Post by: adarqui on July 01, 2018, 03:09:38 pm
Hiruni joined stava, kewl.

https://www.strava.com/pros/32231990
Title: Re: Runners to learn from
Post by: adarqui on July 01, 2018, 09:42:49 pm
happy fan moment? LOL

Fernando randomly messaged me what marathon he's doing next. He can't say publicly yet. I dno, found that kinda cool!

:ninja: :highfive: :ibrunning:
Title: Re: Runners to learn from
Post by: adarqui on July 04, 2018, 05:51:54 pm
Jake likes to video edit.. :D

?taken-by=jake_robertson_htbz


Check the workout:

Quote
30x400m, 1 min recoveries @ 2200m / 8218ft altitude:. Splits: 66, 67, 67, 66, 66, 65, 66, 66, 66, 65, 65, 64, 65, 64, 65, 65, 61, 64, 65, 64, 64, 64, 63, 64, 64, 64, 64, 63, 62, 59.

c'mon man that is batshit insane. 30 x 400m @ those splits, in that elevation, on dirt, with only 1min recovery.

look at the last 400....... :-* :ibrunning: :wowthatwasnutswtf:
Title: Re: Runners to learn from
Post by: adarqui on July 04, 2018, 10:40:28 pm
Cabada son.

?taken-by=fernando.cabada

Quote
Been seeing my fellow #teamusa athletes posting pictures with them in their 🇺🇸 uniforms so I’m joining in 😛. Seriously though, this country is not perfect, I am not so proud of some actions. I’ve gotten to see the world and it made me think more of where I live. There are places in this world where people feel like they don’t exist. There are no opportunities, no hope. As racist and unfair this country could seem to be and I have shared these very thoughts, these photos i am positing remind me that it’s not just that. I came from the bottom, grew up my whole childhood life 0-17 years old on welfare as my mother was a single parent “no education” and father in prison. My whole family roots are from Mexico. I certainly didn’t have positive role models growing up to make me wanna be successful, it was actually the opposite. I come from a certain area where the a good majority of Hispanic males will be gang bangers...in prison, dead, or end up homeless on the streets from drug addiction. Now where I am getting at is, this country still gave me....ME....opportunities to be somebody, to travel the world, to follow my dreams. I am still following my dreams at 36 years old. This country has not stopped me because of my background, or stopped me because I have had family members in trouble with the law. There are opportunities for all of us, I am proof. Today, of all days made it more clear. I am proud to be an American! I will continue to be positive and keep working hard, showing that hard work does pay off. Doesn’t matter where you come from, what you look like...it might not be easy, but you can achieve anything. Happy 4th of July. #contodo #cabadats #hardworkpaysoff

dude needs his own thread eventually... :D
Title: Re: Runners to learn from
Post by: adarqui on July 05, 2018, 12:27:53 pm
took a screenshot of KENYA vs USA (marathon 2018) a few days ago:

(https://i.imgur.com/ejarUP5.png)

vs

(https://i.imgur.com/5Y1jt9r.png)

kinda nuts, no?

I imagine half marathon would be even more nuts.
Title: Re: Runners to learn from
Post by: adarqui on July 05, 2018, 12:28:53 pm
also look at Kipchoge's prize winnings..

https://more.arrs.run/runner/19130
Title: Re: Runners to learn from
Post by: adarqui on July 10, 2018, 12:04:38 pm
This is why I love Allie Kieffer & Fernando Cabada.. They are very similar to me. They really let you know what's going on internally etc.

?taken-by=kiefferallie

Quote
I stood on the starting line of yesterday’s #boilermaker15K calmer than ever. I had nothing to lose, no fitness to prove. 4 days ago I had finished 4th at the #ajcprr 10K - the National Championships on the road - in a stacked field, placing between two of America’s best endurance athletes in history.
.
In #Atlanta @coach_hudson said to get to mile 5 not knowing if I could finish. I wasn’t sure how you finished when you felt like you couldn’t, especially in humidity and hills, but I committed to the game plan. I matched every move that was made, even what I thought was a tactically poor 4:52 3rd mile, until I literally couldn’t.
.
I collapsed at the finish line with a 10K road PR in stifling conditions. I had run aggressive and risky, but still survived. After a sub par build up I had placed 4th in the nation. Coach told me it was the best 10K he thought I’d ever run. I was thrilled.
.
The game plan yesterday was the opposite - to run for top American honors, but not worry about the leaders. Last year, at the same race, I placed 11th overall & 1st American. 4 days after an all-out 10K, and with a tough 🇺🇸 contingent, duplicating the podium position seemed like plenty of a challenge. I figured I’d sit back in the pack and run controlled. The Africans would drop us early and I would let them go, staying focused on the goal.
.
I started slow off the line and a determined, charging American woman went flying by me. I picked it up a notch. Eyes on the prize. The leaders took us out hard, then settled, then pressed, then settled, then sprinted, then settled. My American competition hung, so, so did I.
.
I started hurting at mile 5. I thought to myself, ‘well then, for the next 4.3 you’re going to run through pain’. No excuses. In the past when I’ve felt uncomfortable I’ve slowed down, but not this time.
.
Going uphill near mile 7 I got dropped, but caught back up quickly on the downhill. On a sharp turn someone tried to cut me off and I threw an elbow up to protect my lane. I started envisioning myself breaking the tape and being draped in the 🇺🇸. They broke me for good at mile 8 & I clawed to the finish, placing 6th, 5 spots 🆙 from last year.
.
Watch out next year🥇💪





?taken-by=fernando.cabada

Quote
It’s been a heck of a year! Grateful to be able to travel the world doing what I love. When I was at Buchanan High School (c/o 2000) @buchanantrack in Clovis, CA, my coaches would get on me because I would sneak in road races on the weekends. We raced so much already, I constantly just loved it. I would wake up the next morning early just to see my name in the @thefresnobee from the road race results from the day before. For over 20 years I have just wanted to race, it’s what makes me happy and makes me feel alive/free. Always do what makes you happy. You only live once. Shout out to all the beautiful people I met and connected with along the way ❤️
.
.
.

2018 Race Season
3/3 Fresh 15k (Tyler, TX) 46:36
3/25 Warsaw Half (Warsaw, 🇵🇱) 1:06:20
4/22 London Marathon (London, 🇬🇧) 2:17:39
5/5 Newport 10k (Newport, NJ) 30:11
6/3 Rock N Roll SD 1/2 (San Diego, CA) 1:04:56
6/9 La Leche 10.5k (San Jose, 🇨🇷) 33:48
6/16 Garry Bjorklund 1/2 (Duluth, MN) 1:03:22
6/24 San Juan 21km (San Jose, 🇨🇷) 1:06:09
7/08 Boilermaker 15km (Utica, NY) 45:48
.
.
.
Next up is @missoulamarathon Half July 15th. The show is not over. Til the wheels fall baby!
Title: Re: Runners to learn from
Post by: adarqui on July 17, 2018, 02:21:04 pm
high mileage thread on letsrun. plan to look up some of the oldschool dudes i haven't heard about.

http://www.letsrun.com/forum/flat_read.php?thread=8570923


Quote
What strikes me is that, and we all know this, there isn't one key to success. Having said that, though, a major clue is that success can be found by consistency (Kipchoge), high mileage (everyone pre-1985), and NOT necessarily a fixed schedule (Deek) or killer individual workouts (every workout king ever).

In reviewing my own running logs I found that I was always tired and complaining about it (Steve Scott logs), and I'd nearly always default to 'just running,' rather than doing real workout days. Then, my workout days were hardly ever planned, they'd just happen on days I felt better. There was maybe more an emphasis to find these days with races upcoming, but if racing a lot, there was no need.

So race more.

good post. lol.
Title: Re: Runners to learn from
Post by: LBSS on July 18, 2018, 02:07:19 am
the summer of malmo: http://web.archive.org/web/20170318023834/http://www.bunnhill.com/BobHodge/rtp3.htm

Quote
Q: What is this so-called "Summer of malmo"?

A: It's a foolproof, no-nonsense, 100 percent guaranteed program that will help runners of all abilities to improve their fitness over the summer WITHOUT the attendant physical or mental fatigue. "Summer of malmo" revolves around a relaxed commitment from a group to meet just twice a week for an organized workout. One tempo run and one longer interval session. JUST TWICE A WEEK IS ALL I ASK. Emphasis on RELAXED and emphasis on COMMITMENT. Make this a social event.

Q: Who is it for?

A: Everyone (almost). Anyone that isn't reaching their full potential, and you know who you are. It's for runners that have been THINKING about doing doubles and haven't yet started. It's for you runners that have been THINKING of jacking up the mileage and haven't yet started. It's for college runners. High school runners. Boys, girls, men and women. Anyone that wants to make the leap for next year's cross country season. Different skill levels? No problem. Fitness levels? Coming off an injury and are way behind? It's OK, I've thought of it all. This foolproof SCHEDULE is all things to all runners!

Q: Who isn't it for?

A: Any runner who has immediate racing goals. This "program" is a springboard for the cross country season. An easy way to prepare oneself for the real training to be done in the fall.

Q: I thought that you don't believe in writing SCHEDULES?

A: I don't, these workouts are only examples, you can customize it any way that you want - EXCEPT FOR THE INTENSITY LEVEL. That part must always be relaxed and within yourself. Otherwise it is not a genuine Summer of malmo. The product and your warranty will be null and void.

Q: How do I start?

A: First up, call all of your running friends, crew, homeys, goodbuddies, gangmates, posse, stable, team or pals and commit to meet twice a week for a workout. Get together with runners from other teams in your town or city. Make it a social event. Meet for pizza or a BBQ afterwards. Start now. Also, start running twice a day now. In the words of John Ngugi, "Don't waste good time." Do doubles four, five or six days a week. Can't make it four days? Then do three. For most of you grasshoppers doubles are the missing element that is keeping you from reaching your full potential, so start 'em now.

Q: What if I get tired?

A: You will get tired, I can guarantee it. IT WILL PASS. Trust me.

Q: How many miles should I run?

A: I don't know, but more than you've been doing. The time is now to find out exactly where your personal sweet spot is. The main goals are to (1) increase the mileage and (2) to run doubles. Some of you may be running over 100 miles per week for the first time, other still think that running 70 mpw is a lot. It's OK, this PROGRAM will accommodate everyone.

Q: My friends are going to meet twice a week, where?

A: On the track. Why? Because the PROGRAM is designed to accommodate everyone with one simple formula. You'll see soon enough.

Q: What workouts do we do?

A: Once a week meet for a tempo run on the track of four to six miles. The other workout is four to six by 1200m to 2000m with one lap jog, OR 16 to 24 by 150m to 300m with FULL RECOVERY - that's a really slow jog. Walk if you have to. You determine what you want to do; these are just recommendations.

Q: How fast?

A: Whatever is comfortable for the group. Not once should you come off of the workout with your eyes rolling back in your heads, that's not the point. Basically it's threshold training, but don't tell anyone I said so - I've got an image to uphold.
   Let's say on your tempo run you've got four of you who are comfortable with 5:20 pace for five miles but you have two others who would have to struggle with that pace and another two who just simply are not in shape. No problem. The middle two could probably run for two miles, rest a lap and when the group comes around again, jump back in. Just as long as it's still a tempo run for them. Both the leaders and the runners jumping back in will benefit from each other. Those two out-of-shape runners? Jump in at the back of the pack for a lap or two, rest a lap, jump back in for another lap or two, and repeat until the run is over.
   Each week they'll be able to run more and more, and before you know it, they'll be right up there with the lead group. Same thing with the long interval session.
   The beauty of the "Summer of malmo" is that no matter what kind of shape you or your comrades-in-sweat are in you can all train together and benefit from each other.

Q: What should my heart rate be?

A: I don't have a clue. I'm trying to get you to "feel" Kung Fu, not "think" it.

Q: What about those 200s? Why are we doing speed work now?

A: The only way to run fast is to, well, run fast. The time to start is now. Let's say the group is running 200s. Just go out and run them. FULL RECOVERY. The whole point is to train the neuromuscular system, to concentrate on the mechanics of running - you know it: forward lean, arm
carriage, knees up and out, heels clipping your butt, stride length and turnover. I've always been amazed at the number of runners that think that they can "get speed" during the last three weeks of the season. It doesn't work that way.

Q: So what you're saying is a five mile tempo run once a week AND, lets say, five by one mile, OR 16 x 200 for the other workout?

A: That's exactly what I'm saying. All of these workouts should be within yourself. Remember this isn't the end-all training program, it will prepare your for the real work to begin in September.

Q: No hill repeats?

A: Nope. If you want to, go ahead, but the objective here is to get the most during the summer with the least amount of effort - that's PHYSICAL and MENTAL. By meeting twice a week and running in a group the mental effort should be at a minimum. REMEMBER, NO RACING IN THE F*****' WORKOUT!!! There will be plenty of time for that later.

Q: What about the other days?

A: Keep those doubles going. If you're out on a run and are feeling good you just might rip into another tempo run. My favorite: "run to the barn", that is, the last two to three miles of an easy run just let it rip. Go into orbit. Some of you geeks might even call it AT training.

Q: I live in the country and don't have anyone else to run with.

A: That's OK. Just do your tempo runs on the roads. For your long repeats you might just go out on the roads for an hour or so of 5:00 easy/5:00 hard (on of my favorite workouts). Still the same principles apply to you. All of these workouts should be run within yourself.

Q: I want to run some summer road races, can I?

A: Sure, why not? As long as these races are not the end-all. You've got bigger fish to fry in the fall so take it easy. Who are you trying to impress in the summer anyway? Not me, baby. Save it for later. If you've got the discipline then run your tempo run during these races. Alright, I know that everyone has one race that they'd like to concentrate on, go ahead and go for it. Just don't make it a weekly habit.

Q: How much will this cost?

A: Nothing. There is no "Gold, Silver, or Bronze" plan to sign up for. I won't provide increasing levels of attention dependent upon the amount on the check. This program isn't about me, it's about you. I'm just passing on to you what is public domain, hopefully you'll use it.

Q: Go over that again?

A: (1) twice-a-day, as many days as you can - four, five or six days a week (2) increase your mileage, look, you guys are made of the same muscle and bone as me, you can do it. Find your own sweet spot (3) meet with a group twice a week (4) one tempo run of just four to six miles and (5) one workout of 1200m to 2000m repeats OR 16 to 24 by 150m to 300m (5) don't try to impress anyone, run within yourself (6) relax, the real training doesn't begin until September.
Title: Re: Runners to learn from
Post by: adarqui on July 18, 2018, 10:48:58 am
the training journal in that link is pretty nuts. that's some freak level stuff.

deserves quoting.. ;f

Quote
June 27 - July 3-1982   Week = 116.5
6/27 S - PM 17.5 moderate over hilly course
6/28 M - AM 4.5 moderate PM 12 moderate
6/29 T - AM 7 slow PM 4 very slow (very humid can't breathe)
6/30 W - AM 6 easy PM 10 moderate
7/01 T - AM 5 easy PM 3 warmup, 3x 1 mile w/ 400 jog( 4:34,4:33,4:30) 4x400 (61,61,61,59) 4 warmdown
7/02 F - AM 8.5 moderate PM 3.5 warmup, 10 x heartbreak hill (1:39, last one 1:33), 3.5 warmdown
7/03 S - PM 16 moderate
-------------------------------------
July 4 - July 10 Week = 69
7/4 S - AM 14 slow feel very ill
7/5 M - Flu
7/6 T - Flu PM 8.5 slow
7/7 W - Flu PM 11.5 slow
7/8 T - Flu PM 10 slow
7/9 F - Flu PM 9.5 easy
7/10 S - AM 4 moderate PM 3 warmup, 8x400 (62.1) w/200 jog, 3 warmdown
---------------------------------------
July 11 - July 17 Week = 124
7/11 S - PM 20 moderate
7/12 M - AM 9 moderate PM 13.5 fartlek (10 min easy, 10 min hard)
7/13 T - AM 4 moderate-hard PM 3 warmup, 6x800 (2:10,2:10,2:10,2:10,2:10,2:06) w 400 jog, 4 warmdown
7/14 W - AM 10 easy PM 17 moderate (last 5 hard)
7/15 T - AM 4 easy PM 10.5 easy
7/16 F - PM 13.5 easy
7/17 S - AM 4 slow PM 6.5 slow
----------------------------------------
July 18 - July 24 Week = 128
7/18 S - Brownsville 5 miler, 2 warmup, 5 mile race in 24:12(1st), 5 warmdown
7/19 M - AM 15 easy PM 8.5 easy
7/20 T - PM 17 easy
7/21 W - AM 10 moderate AM 11 fartlek (5:00 hard, 5:00 easy)
7/22 T - AM 8 easy PM 4 warmup, 12x200 (28-28.5) w 200 jog, 3 warmdown
7/23 F - AM 4 easy PM 14 moderate
7/24 S - AM 18.5 moderate
--------------------------------------
July 25 - July 31 Week = 133
7/25 S - AM 8 slow PM 5 slow
7/26 M - PM Nike Holliston 5.2 mile, 2.5 warmup, 5.2 mile race in 25:26 (4th), 6.5 warmdown
7/27 T - AM 8.5 moderate PM 4 warmup, 2x200(28.5), 2x300(45.2,45.2), 1x400(59.1), 2x300(45.2,44.3), 2x200(28.5), 2 warmdown
7/28 W - AM 9.5 moderate PM 14.5 moderate
7/29 T - AM 9.5 moderate PM 4 warmup, 10x400(61.3) w/200 jog, 4 warmdown
7/30 F - AM 9 moderate PM 11 moderate
7/31 S - AM 11 moderate PM 12.5 moderate
-------------------------------------
August 1 - August 7 Week = 111 miles
8/1 S - PM 3 warmup, 2 miles in 8:53.1 (in NB 990s), 1.5 warmdown
8/2 M - AM 10 moderate PM 11 hard (1:01:30)
8/3 T - AM 4 easy PM 3 warmup, 300(44.1), 2x800(2:00.4,1:59.8), 400(57.1), 300(42.0), 4 warmdown
8/4 W - AM 11 easy PM 11 easy
8/5 T - AM 8.5 easy PM 10 moderate
8/6 F - PM 14.5 moderate
8/7 S - AM 6 slow PM 5 easy
-------------------------------------
August 8 - August 14 Week = 93 miles
8/8 S - AM 2 easy PM Riverside 5 mile, 3 warmup, 5 mile race in 23:11 (4th), 5 mile warmdown
8/9 M - PM Sore throat/fever 13 moderate
8/10 T - AM Sore throat/fever 4 moderate PM 6 easy
8/11 W - AM 4 easy PM 14 easy
8/12 T - AM 8.5 easy PM 8.5 easy
8/13 F - AM 4 easy PM 6 easy
8/14 S - Am 4 easy PM 6 easy
------------------------------------
August 15 - August 21 Week = 142 miles
8/15 S - AM Falmouth Road Race 3 warmup, 7.1 mile race in 33:10 (8th), 4 warmdown
8/16 M - AM 10 moderate PM 10 moderate
8/17 T - AM 10 moderate PM 13 easy
8/18 W - AM 4 moderate PM 4 warmup, 1200(3:17), 4x800(2:09,2:09,2:09.2:07), 1200(3:12), 4 warmdown
8/19 T - AM 10 moderate PM 12.5 moderate
8/20 F - AM 8.5 moderate PM 3.5 warmup, 8 x Chestnet Hill (2:00,2:00,2:00,2:01,2:04,2:02,2:02,2:00)
8/21 S - AM 13 moderate PM 10 moderate
-------------------------------------
August 22 - August 28 Week = 141 miles
8/22 S - PM 21 miles moderate
8/23 M - AM 10.5 moderate-fast PM 4 warmup, 3x400-400-800 (62,62,2:07.1,60.4,61.1,2:07.0,60.1,60.1,2:08.4) w/200-200-400 jog, 4 warmdown
8/24 T - PM 20 moderate
8/25 W - AM 11 moderate PM 11.5 moderate-fast
8/26 T - AM 12 hard PM 11 moderate
8/27 F - AM 6 moderate PM 8.5 easy legs are shot!
8/28 S - PM 17 easy
----------------------------------------
August 29 - September 4 Week = 103 miles
8/29 S - PM 4 warmup, 10 x Chestnut Hill (69-71), 5 warmdown
8/30 M - AM 4 easy PM 11 slow
8/31 T - AM 4 easy PM 4 warmup, 8x800(2:10) w/400jog, 4 easy
9/1 W - PM 13 moderate
9/2 T - AM 4 easy PM 4 warmup, 1 mile (4:16.1),8x200(27.7) w/ 200 jog, 4 warmdown
9/3 F - AM 4 easy PM 12 easy
9/4 S - AM 4 easy PM 9 easy
----------------------------------------
September 5 - September 11 Week = 128 miles
9/5 S -AM 7 slow PM 4 slow
9/6 M -AM New Haven 20k, 3 warmup, 20k race in 59:42(3rd), 4 warmdown
9/7 T -PM 15 easy
9/8 W -AM 10 easy PM 11 easy
9/9 T -AM 7 easy PM 4 warmup, 4 x1200(3:19,3:16,3:15,3:09) very easy! w/ 400 jog, 4 warmdown
9/10 F - PM 22 easy
9/11 S - AM 9 easy PM 11 moderate
-----------------------------------------
September 12 - September 18 Week = 102 miles
9/12 S - PM 3.5 warmup, 8 x heartbreak hill (1:36,1:35,1:35,1:35,1:35,1:35,1:37,1:36), 3.5 easy
9/13 M - AM 4 hard (21:14) PM 10 moderate (59:30)
9/14 T - AM 4 easy PM 12.5 moderate
9/15 W - AM 7 easy PM 4 warmup, 2 x 1mile (4:16.4,4:15.8) w 2:30 jog, 4 warmdown
9/16 T - AM 8.5 moderate PM 12 easy
9/17 F - AM 4.5 easy PM 10.5 easy
9/18 S - PM 6 slow, very humid, can't breathe!
--------------------------------------------
September 19 - September 25 Week = 108 miles
9/19 S - AM Philly Distance Run, 2.5 warmup, 13.1 race in 1:01:43(AR 2nd) Winner Mike Musioki 1:01:35(WR), 2.5 warmdown
9/20 M - PM 17.5 easy
9/21 T - AM 9.5 easy PM 13 easy
9/22 W - PM 8.5 easy
9/23 T - AM 5.5 easy PM 7.5 easy
9/24 F - AM 7 slow PM 4 slow
9/25 S - AM Virginia Ten Mile 2 warmup, 10 mile race in 48:35(6th), 5 warmdown
---------------------------------------------
September 26 - October 2 Week = 94 miles
9/26 S - PM 11 easy
9/27 M - PM 12 moderate
9/28 T - AM 4 hard (22:40) PM 4 warmup, 10x400(59,59,61,59,61,60,61,60,60,59) w/200jog, 4 warmdown
9/29 W - AM 10 easy PM 9.5 slow
9/30 T - AM 4 easy PM 9 moderate
10/1 F - AM 5 easy PM 8.5 easy
10/2 S - AM 4 easy PM 5 easy
-----------------------------------------
October 3 - October 9 Week = 120 miles
10/3 S - AM Freedom Trail, 3 warmup, 8 mile race in 37:17 (1st...4:33,9:06,13:40,no mercy...) 4 warmdown
10/4 M - PM 18 easy
10/5 T - AM 6.5 easy PM 13 miles fartlek (10:00 hard, 10:00 easy)
10/6 W - AM 5.5 hard PM 14 moderate
10/7 T - AM 5.5 moderate-hard PM 14.5 moderate
10/8 F - AM 9 moderate PM 12.5 moderate
10/9 S - AM 7 easy
----------------------------------------
October 10 - October 16 Week = 134 miles
10/10 S - PM 30 moderate (3:03:00)
10/11 M - PM 12.5 miles fartlek (5:00 hard, 5:00 easy)
10/12 T - AM 10 easy PM 10 easy
10/13 W - AM 7.5 moderate PM 12 moderate
10/14 T - AM 5.5 moderate-hard PM 3 warmup,2 mile (8:55.5),800(2:09.7),4x400(62.7,62.3,60.8,59.7),6.5 warmdown
10/15 F - AM 10 slow PM 6.5 easy
10/16 S - AM University City Ten Miler, 2 warmup, 10 mile race in 49:02(1st), 4 warmdown
---------------------------------------
October 17 - October 23 Week = 79 miles
10/17 S - PM 11.5 easy
10/18 M - AM 5.5 slow PM 9 easy
10/19 T - PM 4 warmup, 12x400(64,64,64,64,64,64,64,64,62,61,60,60), 5.5 warmdown
10/20 W - AM 9 easy PM 6.5 easy
10/21 T - AM 7 slow PM 9.5 slow
10/22 F - PM 7 easy
10/23 S - rest
---------------------------------------
October 24 - October 30 Week = 27 miles
10/24 S - AM NYC Marathon, 1 warmup, marathon in 2:13:29(7th)
Title: Re: Runners to learn from
Post by: adarqui on July 20, 2018, 11:55:57 am
more Cabada deep brain insight.

Quote
The grind is brutal and ugly at times. Especially when you start having expectations of getting a personal best, then imagine the people who are trying to win races and even make 🇺🇸 teams. We all judge ourselves off our best feeling, our best performances, as if that is how we are suppose to feel/perform every time. Day to day throughout the year I struggle most/more days than the days I actually feel good. I am not ambitious everyday, I am vulnerable and somedays I wake up with a ton of negative thoughts weighing me down. I feel paralyzed at times and I have a huge battle in my mind before even getting out of bed. I eventually get it done, but the moral of the story is, you are gonna have to overcome your self doubt. You are going to have to fight and put in that work. There is no way around it. If you are not willing to do that, don’t complain when you don’t reach your goals. Hang in there, do the best you can day to day. Trust me, you are not alone.

 :goodjobbro:

?taken-by=fernando.cabada
Title: Re: Runners to learn from
Post by: adarqui on July 21, 2018, 12:43:00 am
cool thread, on what's harder: sub3 1km vs sub3 marathon

http://www.letsrun.com/forum/flat_read.php?thread=8181524

for me, i'd say sub3 marathon is harder.. but i think it's because i'm more explosive. my mile time vs 2 mile, 5k, 10k, half, full etc is way off .. mile is much faster, so is 1km. however, my 800m sucks. My 200m/400m is ok, but 800m is pretty awful.

so I seem to be right around 1200m to 1 mile, everything else in each direction starts to get slower (other than sprint speed: 400m = ~60, 200m = ~28).

my 1200m (watch split) is like 4:39 pace, mile is 4:49/4:50 (watch split).

my 800m is (2:19) ~4:38 pace, 2 mile is ~11:06 (5:33min/mi).

when i'm running a mile, i can feel a different level of power & comfort, vs say a 5k at a slower pace. My 5k's usually feel way off. My mile efforts seem like what i'm "meant to do". It just clicks. I could be in 4:5X mile shape and find myself struggling with 5:5X min/mi 5k pace. But then I could also potentially feel "the same struggle" at 5:4X. Bottom line, it's a struggle for 3.1 miles. Even the first mile feels like a struggle many times, and it could be anywhere from 5:2X to 5:5X .... but, i'm im 4:5X mile shape so how could 5:2X-5:5X be a struggle? There's something about "letting go" in a mile that makes me feel "proper". It's something I keep trying to figure out, because it doesn't make much sense to me. How can you crank out 4:5X for one hard mile, then hurt at 5:4X-5:5X mile in a 5k race? It's like the "holding back" changes up things considerably, form or energy system wise etc, and that leads to more fatigue. I've mentioned it before, when I feel more free out there, really letting go and letting my speed come out, letting the hips open up, I feel better. But I have to really stay loose. If I don't stay loose, I can tank hard. It's as if i'm running by pressing the gas pedal & brakes simultaneously.

this running stuff is nuts, really love it.
Title: Re: Runners to learn from
Post by: adarqui on August 03, 2018, 12:44:20 am
Ben True, strava. had no idea. too bad he stopped.

https://www.strava.com/pros/752282#graph_date_range?chart_type=miles&interval_type=week&interval=201549&year_offset=2
Title: Re: Runners to learn from
Post by: adarqui on September 05, 2018, 05:14:01 pm
Berlin = 2018-09-16


workout: 2018-08-28

?taken-by=run_ix

Quote
Track session with @kipchogeeliud this morning. 20 days before @berlinmarathon. 15x1000m, recovery between 1'45/2min.

2'46/2'48/2'47/2'48/2'47
2'48/2'47/2'47/2'48/2'47
2'47/2'48/2'47/2'42/2'37


workout: 2018-09-05

?taken-by=run_ix

workout 13 days from Berlin.

Quote
l'entraînement hier matin avec @kipchogeeliud (🇰🇪). Treize jours avant le @berlinmarathon. Altitude: 2200m. La forme monte. Record du monde en perspective ?

Séance : 8 x 1600m (r: 1'30) + 10 x 400m (r: 45").

4'32/4'33/4'32/4'34 (m: 2'49/km)
4'35/4'32/4'33/4'33 (m: 2'50/km)
62"/63"/63"/62"/62"
62"/61"/62"/61"/60"

^^ those mile times.. <3 :wowthatwasnutswtf: :ibrunning:
Title: Re: Runners to learn from
Post by: adarqui on September 29, 2018, 10:09:55 am
?taken-by=sweatelite

horsepower (bolded).

Quote
An except from the Alberto Salazar Edition (link in bio), from the chapter explaining the training program Mo Farah used to win double double Olympic Gold over 5000m/10000m]

Alberto Salazar prescribes two-week shorter cycles, within 20 week longer cycles. He believe’s in 2*20 week cycles per year.

Here is a general outline for the majority of the year. (more specific in the final 6-7 weeks of each cycle).
-
1. One short speed session per week year round.

In the fall this can be hills and 200’s. The key is progression. If Galen wants to run 12×200 in 25.5 in August, he starts in late March/April (double periodisation) with 200’s in 29. Always a 200 jog between. The short speed day obviously gets tailored to the specific needs of the athlete as races approach (can be 400’s or a mix of short intervals)

2. One longer workout per week.

This can be long intervals (ex: 6×1600 w/400j or 8×1200 w/400j) or a 6-8 mile tempo run. Again the key is progression. Moving from say 4:30-25 for mile repeats down to 4:11-4:13 for Galen. The intervals are faster than 10k race pace, but longer recoveries than most other “elite” runners training. Just an interesting side note.

3. One medium interval workout every other week.

Most of the time is 600’s or 800’s or 600m breakdowns (600,400,300,200). 3 or 4 sets of the breakdowns, or 8×800.

4. One long run once per week.

One week is a slower long run and one week is a harder long run. The hard long run for Mo and Galen would be anywhere from 5:00 to 5:30 depending upon the time of year. Normally 17-20 miles.

The last 6-7 weeks before your key race is the hardest training cycle.

Notice very little to no racing for Salazar’s athletes in this time period.

Normal easy runs are around 5:40-45/mi (3:30-3:35/km) for Mo and Galen.
Title: Re: Runners to learn from
Post by: adarqui on October 09, 2018, 11:26:09 pm
Gwen has lots of solid youtube content.

https://www.youtube.com/user/gwenjorgensen/videos
Title: Re: Runners to learn from
Post by: adarqui on October 19, 2018, 09:51:41 am
was just reading an article on someone trying to beat Barton's M45-49 record of 4:16.x:

Quote
Trautmann says the training he did 20 years ago is very similar to the training he does today, partially because Gagliano’s coaching philosophy has not changed. He does, however, run his recovery days slower.

“I run very slow, but I also run hard three days a week. I can’t recover unless I run 8- to 9-minute pace,” Trautmann says.

He does most of his recovery runs in Central Park or, during the winter, on the treadmill, due to his dislike of the cold.



https://www.runnersworld.com/advanced/a20848034/after-shedding-60-pounds-1992-olympian-is-chasing-records-again
Title: Re: Runners to learn from
Post by: adarqui on November 08, 2018, 11:30:04 pm
dude has some really good writeups on his PR runs.. probably has some more littered throughout.

mile @ 4:30:
- https://www.strava.com/activities/1299213887#2818006813

Quote
Mitchell and West Holiday Family Fun Mile
I was hoping to go under 4:30 for the mile after running the 5k but really wasn't sure how much I had left. I felt okish at the gun and went out in the front off the pack. Ethan and another guy pulled ahead a little and at about 350 meters I felt like I had almost nothing left. I did my best to stay up there and pull Into 2nd with Joshua rght on me. Ethan had about 3 seconds on me at the turn around so I surged after to keep Joshua behind me. With 400 left my arms were a little numb from the effort and I tried to catch Ethan. A held off Joshua and made up some ground on Ethan but it was to little too late.


5k @ 15:32:
- https://www.strava.com/activities/1291418418#2800855329

Quote

iRun 5000
Felt ok on my Warm up today and had a 2nd surge gel 15 min before the race. They had an elite race at 7am and then everyone else at 7:30am which was great on an out and back. The course was great, a good improvement from the old course. It was a wide 4 lane flat road with a wide U-turn turn around starting and finishing in the same spot.

With Ethan and the Kenyan (Benson Cheruiyot) guy Cobi invited I was hoping to come in 3rd and hopefully stay close to those guys.

When the race started I went out and after a quarter mile Ethan and Benson were pulling away and I led the next small group of 3 or 4 of us. I didnt know my paced and ended up Settling at a 5:16 pace after a .75 till the turn around at 1.55 miles. As we approached the turn around one guy accelerated past me and the other also tried but i went with them. The first guy opened a small gap of a couple seconds on me but i made sure to keep it close. We went from about 4:35 pace to 5:00 pace over the next 2.5 min where I caught up to him and surged past him on a small "hill" . I used the downhill to pick up the pace and pull away from the other guys. I saw that I had been gaining on Benson who was about 20 seconds ahead of me at the turn around. Ethen had opened a pretty big lead on him at that point. With about 1000 meters to go I started a long kick to the finish.

I was able tho cut the gap on Benson to 5 seconds and left 4th place 18 seconds behind. I wish I would have gone out a little faster and been able the challenge Benson over the last mile but I already thought the first mile was going to be 4:50something but I didn't look at my watch at all.

My official time was 15:29.


10k @ 32:05:
- https://www.strava.com/activities/1282008029#2779729944

Quote
Flanigan's 10K
My goal today was to run between 32:00 and 32:30. I felt ok during the warm up and after I got a quick pre race massage. I had my second surge gel 15-20 min before the start and did a few strides.

At the gun I went out with the top 3 women (1st was Molly Seidal for saucony) and Joshua Estrada that was trying to run about the same time as me. After half a mile I led the chase pack. At 2.5 mile we turned away from the sun a d can see there was one person right on my ass.
At the 4 mile mark there was a u-turn and Joshua said we were still on pace if we picked it up the last 2 miles. At about 4.25 miles he picked up the pace and took the lead and I just tried to stay with him. It was feeling hard at the 3 mile so I just told myself that I can't let him get away. At 5 miles he was starting to open a little gap of 1 or 2 seconds. Although I was already hurting at that point I decided to stop being a pussy and made a move to catch him or I wouldn't have a chance.
I caught him at 5.25 and stayed with him for about a half mile then he stared to slowly get away from me. I tried to put on a strong kick that I always manage to pull at the end but my calves were tight and It wasn't much if a kick. He took 11th and I 12th with Molly Seidal 13th in 33:02. The mens field was impressive with Tommy Curtin 1st in 29:21, Ryan Dohner 2nd in 29:38 and 45yo masters runner Kevin Castille 3rd setting a world record gor masters road 10k in 29:51.

I'm very happy with my run today because It's my second fastest 10k time (in a slightly long course from what I was told) but more so because of the effort especially in the last couple miles. I'm feeling like my old self again.
Title: Re: Runners to learn from
Post by: adarqui on December 24, 2018, 07:35:06 pm
great blog series. some guy in the 2013+'s trying to replicate an elite's (his coach) training from 1981-1982.

https://acceptableintheighties.wordpress.com/page/1/

lots of gold in that blog.

Quote
Tim Hutchings, who is in a far better position than I to comment, wrote an article in Athletics Weekly last week in which he lamented the fact that many of today’s better runners are under-raced compared with the runners in the ‘80s. I think this is partly down to a fear of being found out. A lot of people tend to only race when they’re in really good form now, rather than using races as a way of finding form. Charlie Spedding writes about not being scared to race in his book ‘From Last to First’, much of which is concerned with the mental approach to running. Rather than attempting to avoid racing people who are better than you, or being scared to compete, he advocates seeing racing better runners as an opportunity rather than something to be feared.

Quote
The ‘focus’ Charlie refers to requires a bit more time. It means deciding what you want to do and then getting on with it. It means deciding to run twice a day, and accepting that running will become the punctuation to your day, the two bookends between which everything else fits.

Quote
This is an exercise anyone can do (you don’t have to be in a pub, but it helps). It makes you accountable to yourself, and it gives you something to refer back to. And it’s pretty simple. Get yourself a pad of paper and write “What do I want?”, “Why do I want it?” and “How much do I want it?” If you don’t know the answers to those questions, Charlie reckons, you’re unlikely to get the most out of yourself competitively. I’ve done my own version for this summer, but it’s not going on here. It’s one thing being accountable to yourself and quite another to make yourself accountable to eightlane message board posters! Having target races doesn’t mean that you don’t run other races, or that you don’t run the other races hard, but that you aim to really put pressure on yourself in the races where you want to get results.

Quote
As one of the Costorphine AC runners put it, ‘I don’t want to hear of any example of anyone being able to remember their own name within ten minutes of finishing a leg!’



will paste more quotes as i keep reading.
Title: Re: Runners to learn from
Post by: adarqui on December 29, 2018, 12:55:03 am
a piece of bill rodgers training journal!

that mileage tho.

https://runningscience.co.za/elite-athletes-training-log/bill-rodgers/





also some stuff here:

http://www.letsrun.com/forum/flat_read.php?thread=2134702

Quote
   
RE: Bill Rodgers Training Log 9/23/2007 1:06PM - in reply to Leirbag
 Reply  Return to Index  Report Post
in his book he outlines his training routine. in summary, high mileage, 2 runs a day peppered with light speed work a couple times per week and very frequent races. trained through most races as he prepared for his marathons. 130 mpw was normal, week after week, year after year. 90 was a very light week and he hit 200 at least once. consistency, consistency, consistency. great book.

Quote
Marathons

1. 1973 Boston (DNF)
2. 1973 Bay State (2:28:12) 1st CR
3. 1974 Boston (2:19:34) 14th
4. 1974 NYC (2:36:00) 5th
5. 1974 Philadelphia (2:21:57) 1st CR
6. 1975 Boston (2:09:55) 1st AR
7. 1975 Enschede, Holland (DNF)
8. 1975 Fukuoka (2:11:26) 3rd
9. 1976 Olympic Trials (2:11:58) 2nd
10. 1976 Montreal Olympics (2:25:14) 40th
11. 1976 NYC (2:10:10) 1st CR
12. 1976 Sedo Island, Japan (2:08:23) 1st CR (200 meters short)
13. 1976 Baltimore (2:14:28) 1st CR
14. 1977 Kyoto, Japan (2:14:25) 1st
15. 1977 Boston (DNF)
16. 1977 Amsterdam, Holland (2:12:46) 1st CR
17. 1977 NYC (2:11:28) 1st
18. 1977 Fukuoka (2:10:55) 1st
19. 1978 Boston (2:10:13) 1st
20. 1978 NYC (2:11:28) 1st
21. 1978 Fukuoka (2:12:53) 6th
22. 1979 Boston (2:09:27) 1st AR
23. 1979 Montreal (2:22:12) 15th
24. 1979 NYC (2:12:12) 1st
25. 1980 Boston (2:12:11) 1st
26. 1980 Toronto (2:14:47) 1st
27. 1980 NYC (2:13:20) 5th
28. 1981 Houston-Tennaco (2:12:10) 1st CR
29. 1981 Boston (2:10:34) 3rd
30. 1981 Atlantica-Boavista, Rio de Janeiro, Brazil (2:14:13) 1st CR
31. 1981 Stockholm, Sweden (2:13:28) 1st
32. 1981 Bank One, Columbus, OH (2:17:34) 7th
33. 1982 Houston (2:14:51) 5th
34. 1982 Tokyo (2:24) 301st
35. 1982 Boston (2:12:38) 4th
36. 1982 Atlantica-Boavista, Rio de Janeiro, Brazil (DNF)
37. 1982 Big M, Melbourne, Austrialia (2:11:08) 1st
38. 1983 Orange Bowl, FL (2:15:08) 1st
39. 1983 Boston (2:11:58) 10th
40. 1983 Beijing, China (DNF)
41. 1983 Chicago (2:21:40)
42. 1984 U.S. Olympic Trials (2:13:31) 8th
43. 1985 New Jersey Waterfront (2:14:46) 2nd
44. 1985 NYC (2:15:31) 7th
45. 1986 Boston (2:13:35) 4th
46. 1986 Chicago (2:15:31) 11th
47. 1987 Phoenix (DNF)
48. 1987 Boston (2:18:18) 15th
49. 1987 NYC (2:25:01) 54th
50. 1988 Phoenix (DNF)
51. 1988 Los Angeles ( 2:20:27) 2nd masters
52. 1988 Boston (2:18:17) 2nd masters
53. 1988 NYC (DNF)
54. 1989 Los Angeles (2:22:24)
55. 1990 Boston (2:20:46) 5th masters
56. 1992 Vietnam International 19th
57. 1996 Boston (2:53)
58. 1999 Boston (DNF)

Awards and distinctions

* 1973 AAU All-American Long Distance Team (20K)
* 1975 National AAU- DI Benadato Award - Best Athletic Performance
* 1975 Nominated Sullivan Award (placed second)
* 1975 Ranked #1 in the World in the Marathon by Track & Field News
* 1976 Ranked #6 in the World in the Marathon by Track & Field News
* 1976 Member U.S. Olympic Team - Montreal, Canada
* 1976 AAU All-American Track & Field Team (10K)
* 1977 Ranked #1 in the World in the Marathon by Track & Field News
* 1978 Ranked #2 in the World in the Marathon by Track & Field News
* 1979 Ranked #1 in the World in the Marathon by Track & Field News
* 1981 Ranked #7 in the World in the Marathon by Track & Field News


Personal track records

* 1/2 mile - 1 48
* 1 mile - 4:18.8
* 2 miles - 8:48 (indoor practice); 8:53.6 (1975)
* 3 miles - 13:25.4 (1976)
* 5 kilometers - 13:42.00 (1978)
* 10 kilometers - 28:04.4 (1976)
* 15 kilometers - 43:39.8 (1977 - American Record)
* 10 miles - 46:35
* 20 kilometers - 58:15 (1977 - American Record)
* 1 hour - 12 mi 1351 yd (20.556 km) (1977 - American Record)
* 25 kilometers - 1:14:12 (1979 - World and American Record)
* 30 kilometers - 1:31:50 (1979 - American Record)

Personal road records

* 10 kilometers: 28:16 (1983)
* 15 kilometers: 43:25 (1981)
* 20 kilometers: 58:43 (1982)
* 25 kilometers: 1:17:23
* 30 kilometers: 1:29:04 (1976 - Unofficial World Road Record)
* Marathon (42.195 kilometers): 2:09:27 (1979 - American Record)

Major road race wins

* Boston Marathon: 4 wins
* New York City Marathon: 4 wins
* Fukuoka Marathon: 1 win
* Houston Marathon: 1 win
* Falmouth Road Race: 3 wins
* Lynchburg 10 miler: 5 wins
* Cherry Blossom 10-Mile Run: 4 wins
* Beverly Hills 10 km: 4 wins
* Azalea Trail 10 km: 4 wins
* Bloomsday 12 km: 1 win
* Gasparilla 15 km: 1 win (first yr.)
* Jacksonville 15 km: 1 win
* BIX 7: 2 wins (incl. first yr.)
* Big Boy 20 km: 3 wins



Quote
Quote
Pace?? wrote:
What kind of pace was he running most of his runs at during the 150-160 mile weeks?

6- 7 min./mile, thousands of laps around Jamaica Pond in Boston.

Avg. mileage in 73 before Boston well below 150 per week though he did have some 140's.
Title: Re: Runners to learn from
Post by: adarqui on January 05, 2019, 06:04:55 pm
Enoch is a damn monster. He's looking to go sub 2:15 in Boston.. that's major. He might be able to do it too, he's in incredible form right now.

just a long run workout, 20 miles in 2h3m, with 4:50's dropped in etc.

https://www.strava.com/activities/2057709817
Title: Re: Runners to learn from
Post by: adarqui on January 17, 2019, 02:00:20 pm
Enoch Nadler track workout.. he's getting ready to try and sub14 Matanza's 5k:

1.52 mi @ 4:24 pace.

https://www.strava.com/activities/2084838369

8 x 200 / 100 float

6:41, split 4:26 for the 1600, overall 15 seconds faster than when I did this workout during my CIM build. Ready to break 14 next weekend at Matanzas 5k!
Title: Re: Runners to learn from
Post by: adarqui on January 21, 2019, 02:46:22 pm
Tyler Jermann, 2019 Houston Marathon

2:13:29

https://www.strava.com/activities/2092150951/overview




Stephen Scullion

2:13

https://www.strava.com/activities/2091976851/overview




Dan Docherty

2:18

https://www.strava.com/activities/2092374512/overview
Title: Re: Runners to learn from
Post by: adarqui on January 21, 2019, 03:13:17 pm
Stephen Scullion 2018 Houston Half .. 1:03 ish

https://www.strava.com/activities/1356967582/overview
Title: Re: Runners to learn from
Post by: adarqui on January 21, 2019, 03:14:58 pm
Ried Coolsaet

2015 Berlin Marathon

2:10 ish

https://www.strava.com/activities/401215699/overview
Title: Re: Runners to learn from
Post by: adarqui on January 28, 2019, 09:22:23 pm


Quote
danny.doc

Thank you.

I can’t thank everyone enough for showing support before and after the race in Houston. I felt every bit of support and it’s that type of energy that helps one dig a little deeper during the race when things get difficult. It gets one through the journey and lifts one to higher places than first imagined. It also makes the celebration much better. This USA Olympic Trials qualifier is not only mine but a larger team effort.

In the buildup to the race, I tried to learn as much as possible about the Marathon, without it becoming overwhelming. I was going to do something I had never done before, which makes for a stressful yet exhilarating experience. I gleaned information from many sources, Coach Lundo, my teammates, family and friends in the community who have run the Marathon. There are a host of tiny details I carried with me into race day. It’s a little bit like being a collector. You collect, sift through everything and keep the things that help.

One thing that helped me in the last few weeks was writing down my plan of attack. About 10 days out, I wrote out the range of splits I thought I could hit in 5-mile increments. I also wrote down a quote/image I thought would help me for that segment. I can’t remember if all of these quotes/images surfaced in my head during the race, but the theme was there for me.

The splits I explicitly remember seeing during the race were the 10-mile, Half and 20-mile (52:40, 1:09:13, 1:46:00). Other than that, I was zoned in, sometimes checking my watch for a split, but mostly trying to hit the right feel.

The lesson I took away from this is I knew myself better than I realized. I had put in the training for months and it had produced self-knowledge. If we know ourselves and we put in the right training, there is less fear around an experience, and you can just let go, let it fly, and dive into the moment.
Title: Re: Runners to learn from
Post by: adarqui on February 04, 2019, 11:03:58 am
Bill Rodgers logs

1974:

https://www.scribd.com/document/35802948/billRodgers1974LOG

1975:

https://www.highperformancewest.com/blog/2018/1/13/bill-rodgers-1975-training-log
Title: Re: Runners to learn from
Post by: LBSS on February 05, 2019, 12:56:52 am
lol it's reassuring that he occasionally excoriates himself for "laziness!!"
Title: Re: Runners to learn from
Post by: adarqui on February 05, 2019, 12:48:18 pm
lol it's reassuring that he occasionally excoriates himself for "laziness!!"

hah yup.

I ordered his book "Marathon Man", should be here soon. I've been fascinated with Bill Rodgers lately.. Seems like he had a very simple formula, and after several years, it took him to the "promised land". Just a high mileage guy, who loved to race. Pretty simple for the most part. Interested to see what he says in his book.

I have "Self Made Olympian" from Ron Daws, another high mileage guy who raced often. I love that style.
Title: Re: Runners to learn from
Post by: adarqui on March 01, 2019, 12:48:37 pm
Enoch Nalder

14:09 5k by himself on a track.

https://www.strava.com/activities/2181383682

Quote
Solo 5k Time Trial: 14:09 on marathon legs w/ 60 degrees and 100% humidity. 2nd fastest 5k ever
Felt strong the whole way, missed sub 14 but really happy considering conditions, training and solo effort! Pumped for Gate next weekend! 1 year to go to the Olympic Trials!

apparently there's vid, but i can't find it. if they reply with a link i'll edit it in.
Title: Re: Runners to learn from
Post by: adarqui on March 09, 2019, 10:21:54 pm
Enoch Nadler, 8th OA in the 15k Championships - this race always has an insane field.

one of the fastest Floridians ever.

4:48 a mile.

https://my4.raceresult.com/117905/results#1_5C651A

https://www.strava.com/activities/2202589707

(https://i.imgur.com/UBn1Tlw.jpg)
Title: Re: Runners to learn from
Post by: adarqui on April 09, 2019, 11:05:05 pm
danny docherty, cherry blossom 10 miler

19th OA, flying.

https://www.strava.com/activities/2277268764/overview
Title: Re: Runners to learn from
Post by: adarqui on April 12, 2019, 03:01:51 pm
some really nice episodes, showcasing Enoch Nadler getting ready for the 2020 US Olympic Trials - Marathon.

native Floridian.

ep1:

https://www.facebook.com/2014013/videos/10114943318536681/UzpfSTIwMTQwMTM6MTAxMTQ5NDQxNzY0ODczNDE/?id=2014013&eid=ARAsxeV_BYGCz4EmYPE4bV5cfsa7hjWkuZ-J-PUN09ZZdBxExFbrW_YAVGvJMEJCUTh-8vmc0AhzGx3d

ep2:

https://www.facebook.com/2014013/videos/10115027531717791/?id=2014013&eid=ARAsxeV_BYGCz4EmYPE4bV5cfsa7hjWkuZ-J-PUN09ZZdBxExFbrW_YAVGvJMEJCUTh-8vmc0AhzGx3d

^^ has some interesting info about how he grew up.. didn't expect that. and he also was a pro poker player for 5 years hah.

he's probably Florida's fastest guy right now, serious range from mile to marathon.
Title: Re: Runners to learn from
Post by: LBSS on April 12, 2019, 03:54:19 pm
Quote
[A] Moroccan runner ... completed the grueling Marathon des Sables through the Sahara Desert earlier this week. He is talented and he is also a dog.

Cactus linked up with the race after Sunday’s opening 20-mile stage, sticking around for the next four stages and 120 miles of running. The Marathon des Sables is a famously difficult race, where competitors have to run an average of 23.5 miles per day for five days straight through the sand, sun, and wind of the unforgiving Sahara of southern Morocco. It’s not the sort of thing anyone does primarily for fun, excepting of course Cactus, who seemed to enjoy his time with the race.

https://deadspin.com/dog-runs-grueling-desert-ultramarathon-just-for-fun-1834006536
Title: Re: Runners to learn from
Post by: adarqui on April 12, 2019, 09:12:17 pm
Quote
[A] Moroccan runner ... completed the grueling Marathon des Sables through the Sahara Desert earlier this week. He is talented and he is also a dog.

Cactus linked up with the race after Sunday’s opening 20-mile stage, sticking around for the next four stages and 120 miles of running. The Marathon des Sables is a famously difficult race, where competitors have to run an average of 23.5 miles per day for five days straight through the sand, sun, and wind of the unforgiving Sahara of southern Morocco. It’s not the sort of thing anyone does primarily for fun, excepting of course Cactus, who seemed to enjoy his time with the race.

https://deadspin.com/dog-runs-grueling-desert-ultramarathon-just-for-fun-1834006536

that's cool.

dogs > *
Title: Re: Runners to learn from
Post by: adarqui on April 15, 2019, 11:13:16 pm
Nadler's 2:17 at Boston.

https://www.strava.com/activities/2292197103
Title: Re: Runners to learn from
Post by: adarqui on April 19, 2019, 09:48:23 pm
Docherty speed session. flying.

12x400 in sets of 4. 1’/3’ reps/set rec. 5k down to Mile pace.
67.3, 66.3, 64.8, 66
62.5, 62.8, 63.2, 63
61.8, 61.1, 60.8, 61.5
avg=63.4

https://www.strava.com/activities/2302112718
Title: Re: Runners to learn from
Post by: LBSS on April 20, 2019, 02:15:51 am
just reading that makes me hurt
Title: Re: Runners to learn from
Post by: adarqui on May 11, 2019, 10:24:17 pm
fastest marathon on strava. Scott Fauble 2:09 from Boston 2019.

2:07 estimated.

https://www.strava.com/activities/2292639868/overview
Title: Re: Runners to learn from
Post by: adarqui on May 15, 2019, 09:15:32 am
20km @ 3:00 training run.

Mule training for London 2019, where he hit 2:03:XX.

Title: Re: Runners to learn from
Post by: adarqui on May 18, 2019, 10:20:04 pm
someone i know just on strava, finally got under 15: 14:55 / 4:4X min/mi

https://www.strava.com/activities/2377634417/overview
Title: Re: Runners to learn from
Post by: adarqui on May 19, 2019, 12:01:09 am
Scott Fauble on his 2019 Boston Marathon race (2:09:09):

http://www.youtube.com/watch?v=tjGj2GmEqJk
Title: Re: Runners to learn from
Post by: adarqui on May 27, 2019, 12:05:58 pm
Docherty 5k PR; 14:17 according to Strava.

https://www.strava.com/activities/2401357996

he's crushing it lately. curious to see how it turns out closer to the trials.
Title: Re: Runners to learn from
Post by: adarqui on May 30, 2019, 10:25:37 pm
Enoch

https://www.strava.com/activities/2409060577

3k effort: 1k fast: 2:42, 1k float: 2:58, 1k fast: 2:48. 8:30 total

1k float @ 2:58 is so insane.

that 1k fast/1k float/1k fast workout translates to 4:33 min/mi. so fast.

Quote
Less than two months post-Boston and with only a few speed sessions I wasn't sure how today was going to go. I've been logging a lot of miles the last two weeks and my legs were tired coming in. To run 8:30 and actually feel pretty decent was a huge confidence boost heading into the Run for the Pies 5k next weekend. This is the fastest I've run on this workout ever by about 12 seconds and it was on the road with a 180 turn in the middle. Excited for a big summer ahead and to take things to the next level.
Title: Re: Runners to learn from
Post by: adarqui on June 01, 2019, 08:10:17 pm
Docherty 10 x 1k workout. jeeesus.

https://www.strava.com/activities/2412099047

Quote
Probably one of my best workouts, also one of the harder ones. Good day. Nice to have a crew to share the work. It doesn't happen alone.

255, 256, 254, 253, 253, 252, 253, 250, 250, 249.


last 1km = 4:27 min/mi pace.